slow and steady

GLR-
15:00 warm ups-
1500m trial @ 5:09.9

10:00 warm up
4x 500m, 2:00 recovery
10:30 cool down

steady volume meters

pre-tank warm up

Challenge meters

10:00 warm up
4x 1k, 3:40, 3:40, 3:45, 3:48
cooldown to round out the minutes

warm up before tanks

steady 20-21 with max '10' at each 5:00 after 10:00

recovery meters

GLR workout
warm up, 3x 1500m, 20spm, 24spm, open,
recoveries and cooldown, estimates of time and meters

Challenge meters, 20-21 spm

10:00 warm up
then alternating 5:00@ 2:00 pace, 5:00 recovery pace

long, low steady base build and meters for the Challenge.20-21spm, max effort '10' every 5:00 after first 10:00

warm up before tanks

10:00 warm up
6x 1k, 4:00+/- rests between, 3:30 or under for all
GLR workout

warm up before tanks

10:00 warm up before 1k
32:00 afterwards, cooldown and fat burn

base work
steady 19-20 spm

10:00 warm up
3x 1k, 4:00 recover, 3:34, 3:38, 3:48. Melted down half way thru last piece but recovered for last minute or so.
10…

10:00 warm up
6x 1:00, drag @ 150, race start, 29-30spm, 288-279m
2:00 recovery, 12:00 cooldown

after 10:00 alternated 22, 24 spm for 2:00 until finished.

at Lawrence boathouse
10:00 warm up
2x (6x 750M) max effort, 2:00 rest/recover, 15:00 between sets
1:46-1:48 on first set
…

10:00 warm up
3x 1500m, 5:39, 5:38, 5:35. 5:00 recoveries