20 min steady state
Spm: 18

2 by 20 min @steady state
w/ 3 min rest
Spm:20

10k @steady state
Spm: 19

3400m @2:09
Spm:19

2 by 1700m @2:03.8
w/ 2 min rest
Spm: 21

2 by 5k @steady state(2:16.6)
w/ 3 min rest

3 by 20' @steady state
3 min rest

5 by 5 min partner
5'30" min rest

3 by 10' (varying rate per 2')
1st: 22-24-26-28-30
2nd: 24-26-28-30-32
3rd: 26-28-30-32-34
6 min rest

12k @steady state

1' on @26spm
1' off
2' on @(26/28)spm
2' off
3' on @(28/28/30)spm
3' off
4' on…

3 by 15' @open
5 min rest

2k cool down

2 by 20 min @steady state
3 min rest

2 by 20 min @ steady state
3 min rest
1 by 10 min @ steady state

Bulldog part 2

Bulldog part 1

12k @steady state

2 by 20' @steady state
3 min rest

4 by 11' @(2k + 10; varying rate)
(4',3',2',1',1'):(24,26,28,30,32)

12 by 500m w/partner rest
Split was around 1:45 avg.

3 by 10' (varying rate per 2')
1st: 22-24-26-28-30
2nd: 24-26-28-30-32
3rd: 26-28-30-32-34
6 min rest

2 by 25' @steady state
3 min rest

1k cool down

7 by 6' (3' @20; 2' @25; 1'; @30)