2k w/u
2 x 500 >30spm
2k c/d

w/u 1k
4 x 750m/1' rest
c/d

1k w/u, 5k @ 24-26, c/d

1 x #42, 268k/yr

1k w/u and c/d, 6 x 500m (22,24,26,28,30,32) 1' rest

2x

1x -#41, 259k/yr

1x -#40, 253k/yr

1x -#39, 247k/yr

1x -7k- #38, 239k/yr

1x -6k -#37, 232k/yr

1x - 6k - #36, 226k/yr

2 x 19'
4'@22, 3'@24, 2'@26, 1'@28, 2' @26, 3'@24, 4'@22

1x -7k -#35, 220k/yr

1x -6k-#34, 213k/yr

w/u 1k,3x2k with 5' rest
500m 24,26,28,30 x 2
500m 22, 24, 26, 28 x 1

1x - 6K #33 207k/yr

women's 8+

2x

4x

Rebel row w/o:
3' w/u, 8 x 150m, 45 sec rest @ 26
4 x 300, 1' 30 sec rest @24
2600m @ 20

8+