quick hands, slow slide

quick hands away, slow up the slide, 18-19 spm
a few pauses at 10:00 intervals

10:00 warm up
10's @ max drag, max effort every 3:00 for 30:00
ref. 400 watts max

steady with max :30 every 5:00 after 10:00 of warm up.

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