rerow pb=1:50.2

10*30s+30s rest goal at least 26 spm pb 1:40 to 1:50 dumper = 10 spm have to be below 30

Warm up 25 spm

set the pace

rerow pb=1:50.2

rerow pb=1:50.2

acc against pb=2:10 to set pb

warm up no water

10*30s+30s rest goal at least 26 spm pb 1:40 to 1:50 dumper = 10 spm have to be below 30

rise to 4 min from 1 min first att o'neil 4min 1102 no rush will try real one in a bit

set of 2min no rest all below 1.59.9 no water until tee shirt too wet dumper 10

10*30s+30s rest goal at least 26 spm pb 1:40 to 1:50 dumper too light at 3 took 5 just to square the workout close to10k

set of 2min no rest all below 1.59.9 no water until tee shirt too wet dumper 10

5*30s+30s rest goal at least 26 spm pb 1:40 to 1:50 dumper too light at 3 took 5 just to square

set of 2min no rest all below 1.59.9 no water until tee shirt too wet

12*30s+30s rest goal at least 26 spm pb 1:45 to 1:55 dumper too light at 3 took 5 not enought time for 30*30s

Warm up

Still too hot to try 10k but stroke rate ok.tee shirt way but way too wet

5*30s+30s rest goal at least 26 spm pb 1:40 to 1:50 dumper too light at 3 took 5 just to square (traduire pour les cons)

20*250+no rest goal at least 26 spm pb 1:40 to 1:58.9 dumper too light at 3 took 5 working on stroke rate