1000 m Warm down no straps core

Pleased upped the pace from beginning and stroke rate felt OK 2nd best ever HR 138 ave 158 max

1000 m

500 m/3:30r Went well neg splits l wanted to be under 1.50 for all so l achieved that .Took 20 secs off previous overall time and 3 sec…

5:00:00

v3000m/5:00r...3 Hard work but stuck at it still had power at end didn't quite hit splits but did neg splits

1000 m

5:00:00

Went well actually enjoyed it tried to start catch up by flywheel and not break arms too early

1000 m/5:00r very hard but can only get easier l hope

1000 m

5:00:00

2000 m/5:00r set time at 2.00 split but did neg splits very pleased went well considering lay off

1000 m easy warm up

5:00:00 warm up drill

HR workout went well HR 155 at end

1000 m warm down core

variable int Speed Pyramid Went OK.knackered ut didn't stop neg splits on way back vg

1000 m

5:00:00

1500 m/5:00r x5 with warm down for core on last rest interval

1000 m warm up.

5:00:00 warm.up pic drill.

warm down core