3 x 15' (40" on/ 20" off) @ 85%

First day back after minor surgery

5000 m
10 x Power 20

8000 m
2000 m test

Jon Smith workout

20 x Power 10

Jon Smith Class

Jon Smith workout;
5000m

10 stroke distance challenges

5 x 3000m

Jon Smith workout

3 x 4000m

Jon Smith workout;
4 x 500m; 3 min r

10,000m
4 x 500m

Jon Smith workout
ultra-slow precision drills

sustainable pace

3 x 7500m

Jon Smith workout
2 x 5000m

Recovery row

Jon Smith workout
8 x 2000 m

1 x 10000 m
4 x 5000 m

Jon Smith
2 x 5000m

18 x 1500m

16 x 8:00

Jon Smith workout
6 x 2500 m