1200m,1100m...etc...200m,100m 1 min rest 1.45,1.44,1.43 etc

6 x500m back day warm up

15x 1 min on 1 min off s/m 29

9x 500m 1 min rest recovery row after legs s/m 24

6 x 1000m. 1 min rest s/m 24. Recovery row after squat and deadlifts

Variable

S/m. 22 recovery row

S/m 22,23,24 etc 500m 1 min rest x 10

1800m,1300m,700m,500m,400m,400m,300m,300m,300m. 2 down to 1 min rest after 500m interval

10x 1 min on 1 min off s/m 29

10x 500m 1 min rest s/m 27

5 x 1000m 1.30 rest s/m 25

10x 500m. 1 min rest s/m 27

4x 1250 2 min rest s/m 25

10 x 30 sec. 1 min rest s/m 34

6 x 1000m 2 min rest s/m 23

5x 750m s/m 24

10x 1 min on 1 min off s/m 28

10x 500m. 1 min rest s/m 26

S/m 21