2000 x 4 2k split + 8 average 1:55.6 average s/m 26 (24 s/m) (1300, 700, 250 x20 power 10 28 s/m max)

2k split + 8 sec (different s/m per 2:00) avr 1:57

2000 x 4 steady state (+8 sec of 2k split) 1:56.7 avr 25 avr s/m 22-24 s/m low 1:54.9 high 1:58.9

42 extra meters pulled 3000 x2 (average 1:56.5) 1:55.5 and 1.57.5 (24 average) different stroke rates per 500 m

1000 x 6 (24, 24, 26, 26, 24) avr 1:52.6 low 3.38.5 high 3.50.2

2000 x 3 (24, 28, 28) 5:00 rest after one mile run

2000 x 3 (22, 24, 28)

1000 x 6 of spm mixed of 20, 22, 24, and 26