2.42.4/500m;25spm;82w;581cph;260cals
DF6
5.41.2-2.50.6;70w
5.41.0-2.50.5.71w
5.18.3-2.39.1-87w
5.16.8-2.38.4-88w
…

4(4min on,1min.off,16/18/20/22spm)
3.09.7?500m;18spm;51w;476cph;153cals;
98bpm; DF6

12x250,45secmint;2.58.1/500m;26spm;62w
512cph;144cals;85bpm;DF6

2.58.9/500m;26spm;66w/528cph;306cals;
99bmp;DF6

4x3mins, 1mint;2367/500m;26spm;91w;612cph;
120cals;104bpm

3x1000m,2mint;2.53.4/500m;26spm;67w;
529cph;153cals;90bpm;DF6.

22spm;56w;491cph;152cals.

6x500m,1mint;2.32.4/500m;296spm;92w;615cph;114bpm;DF65; #6/6,2.16.9/500m;
136w;768cph;29cals;124bpm

3.07.9/500m;16spm;56w;493cph;82cals;
98bpm;DF10

2.46.7/500m;20spm;76w559cph;163cals;
96bpm;DF10

a)Warm Up
b)
10strokes Hard/10 Light/20/30/40/50/40/30/20/10
3.07.9/500m;;16spm;56w;493cph;82cals;
98bpm DF 10

3.11.3/500m;50w;472cph;84cals, DF 10
Did not feel good

5(3 mins on, 3 off);2.46.2/500m;27spm;76w;561cph;
140cals;110bpm;DF6;
Metre count...513/491/542/573/587

DH6. 30secs on/30 off x 5
3.03/500m;23spm;34w;74cph;74cals;
105bpm;bpm;DF6

6x5mins;(1@24spm;1@26spm;1@28spm;
1@26spm;1@24spm;1@20 easy.
3.11.7/500m;24spm;;50w;470cph;220cals;
98bpm; DF6

Judging stroke rate;3.05.1/500m;18spm;55w;489cph;153cal
110bpm.

DH;2597/500m;19spm;60w;507cph;168cals
DF6;100bpm