500m w/u
12 x 10 cal (~22 strokes)/20 sec rest
c/d

22-24spm; 30' total

500m w/u
1 on/off up to 30 on/off 6900m
100m c/d

500m w/u
2 x 10' with 90 sec rest

w/u x 2k, 500m @ 2:07 c/d x 2k

w/u 500m
4 x 750m/1' recovery
3:23, 3:23, 3:23, 3:21 (29,27,29,30)
c/d 500m

w/u 750m
5K 24:20
c/d 250m

500m w/u
3/4/5/4/3 with 2' rest between - 29'

500m w/u
5 x 4'/2' easy
22,24,26,24,22
794,812,829,818,798m

1x #33 206k/yr

8+ drills, pyramids

1x #32 200k/yr

1 k w/u
13 x 1'/1' off 28-34spm, 2:11-2:18

WOD 4 x 1k/1' active rest
18,20,22,24 spm/2:43, 2:34, 2:33, 2:29
total time 20'42"

WOD 5 x 750/2' rest
random, 18,20,22,24 spa

3 x 15' (16-18-20 increase Q 5') /2' rest

8+

Head of the Hooch
mixed 8+ raw time U50 16:23

Head of the Hooch
women's 8 U50 17:09 raw

Secret City
women's 8+ raw 20.08, adjusted 19:28
women's 4+ raw 22.36, adjusted 19.47

1 x #31 194k/yr

8+ AT w/u, 5 x 1500m (24,26,28,26,24), c/d

10' w/u, 4 x 1000 (22,24,22,24), c/d

1x #30 191k/yr

8+: w/u, 5K (20'+), c/d