2X3X90"RACEPACE/30SPM; 1' PADDLE BETWEEN; 7' BETWEEN ROUNDS 1X

5MI 4X; 25 UP; 250 ON/250 OFF @ ABOUT 30; 1 START&10

6MI 1X W/GALLI; 4X4'@20/22/24/26

20'WARMUP/1X4X1'RACE PACE/INTENSITY/1' PADDLE
1:51.0 AND MID 30'S SPM

24SPM UP; 4&6 THEN 4&20 THEN 4&30 STARTS/HIGH/SHIFT; PYRAMID TO 40 GETTING SMOOTHER

3X4XSTART&10 RACE PACE/1'PADDLE BETWEEN/WARMUP/7'PADDLE BETWEEN ROUNDS

5MI 1X REGEN

7MI 1X INCL 2/1000M @ 32; LESS THAN 4:10? 500M
@ 32; LESS THAN 2:08

2X15'/2'PADDLE BETWEEN; REGEN

6MI 1X MODERATE BUMPY

6MI SPEEDBOAT MILLER FOR COOK; 25SPM UP; STARTS AND +10 AND +20. ROCKY BUT POWERFUL

3X12'@2:21/25SPM; 2' PADDLE BETWEEN

4X10' @ 2:29/24SPM/2' PADDLE BETWEEN

2X20'@2:32/25SPM; 8' PADDLE BETWEEN

WARMUP/2X4X1'@2KGOAL;1'PADDLE/8'PADDLE BETWEEN ROUNDS/8'COOLDOWN

3 MI 4X 24 UP /26 DOWN COOK/KRMPOTICH/NASH/SGT

2 1/2 X 15' @ 2:21.3

4 1/2 X 10' @ 2:30/1' PADDLE BETWEEN

4MI 1X; DIZZY; 500 OK @ ABOUT 34; 3 LENGTHS(?) BEHIND SONZOGNI; AHEAD OF GALLI

4 MI 2X W/NASH; GOOD WORK ON WAY DOWN 20'S