WARMUP /2X4X200M @ 90% : +10 2KGOAL/10' REGEN

BRIEF WARMUP/2X2000M @ +7 TO +12 2KGOAL - 2:02/2-07

3X5X100M MAX/30"STATIC REST/7' PADDLE BETWEEN ROUNDS/WARMUP

WARMUP/3X100M ON/5' PADDLE OFF W/NASH

WARMUP/WON 4 500M BRACKET RACES @ WHARTON NAMMER; FASTEST TIME OF THE DAY (HANDICAPPED) HAMMER!

4X10' @ 2;28/2' PADDLE BETWEEN 3&10/15/20 W/NASH; 1:40 @ 40+ GOOD WORK

2X4X35"MAX/1' STATIC/8'PADDLE BETWEEN ROUNDS/20' RACE WARMUP/8'REGEN

4X10'@ +25 2KGOAL 2:26/1' PADDLE BETWEEN

WARMUP/3 1000M PIECES W/NASH/2 10' PIECES

3X15'@+20 2K GOAL 2:11/8' PADDLE BETWEEN

4X10' @ +35 2KGOAL 26; 2:24.3 AVG/1'PADDLE BETWEEN

3X15' @ +35 TO +45 2KGOAL/1' PADDLE BETWEEN

3X10' @ +25 2KGOAL 2:16

WARMUP 3X4X250@90
%1'[ADDLE/10'PADDLE BETWEEN ROUNDS/5' REGEN

5X10' @ +35 2KGOAL

WARMUP/1250M TEST/PADDLE/750M TEST/REGEN

WARMUP/2000M PADDLE /10'REGEN /

.3X15' @ +30 2K GOAL/2' PADDLE BETWEEN

WARMUP/2X 1000M @ RACE PACE/3' PADDLE BETWEEN/10' REGEN

WARMUP/2X5X100M MAX/30" STATIC REST/7' PADDLE BETWEEN/10' REGEN