Warmup at 20spm/2:30 and then spurts of 500-800m at 2:05/24spm followed by 250-300m paddle

Not much steady state; a lot of intevals of 1' @ 1:55

First time back on since May. I have to start being consistent.

Warmup and then 8 X 20'/10' and warmdown

Mish mosh row with Lauren Opalenski

Mish mosh of stuff.

SS @20-22; then sprints 250m on/off until I pulled muscle. Used Model B.

4X10min. 22-30 with BVA

SS with BVA

SS plus 4 X 500m @1:55 and then warmdown

4 X 7min. @ 20-28/2:15 pace plus warm up and warmdown

Only a smattering of a piece

2 X 24 minutes from 70%-85%; 3 min. rest; 4 min. warmdown.

SS with the Bay View Crew; had to stop to continue coaching; Hannah finally understood what it takes to sit up and drive

6.5K steady state @2:15/19-20; then 8 Tabata intervals at 1:53/33-34. This seemed to be a little high. Then warmdown.

4.5K SS at 20-22; 4 X 500m on/250m off; and then warmdown

Did a short warmup and work with BVA Crew

3500ss @20-22 2:18; 3 X 500on/500off; Warmdown

4.5 K SS; one 500m and then cashed it in with a warmdown 7:19PM