4X10'@+30WKGOAL/2'PADDLE BETWEEN

WARMUP/2X5' +2 TO +4 2KGOAL/8' PADDLE BETWEEN ROUNDS/1X 90" -2 TO -4 2KGOAL SHORT REGEN

2X20' REGEN

WARMUP/3X4X125METERE/1'STATIC/8'BETWEEN ROUNDS/10'REGEN

4MI 2X W/NASH

WARMUP/2X1' +3 2KGOAL/1'PADDLE/8'PADDLE BETWEEN/8'REGEN

5X10' @+30 2KGOAL/2' PADDLE BETWEEN

2X20'@+30; 2' PADDLE BETWEEN; 5-COOLDOWN

20' WARMUP/200M TEST GOAL 1:56 OR FASTER; DID 1:57.4

5X10'/1' PADDLE REGEN 2:33/24SPM

2X2X800M @ +2 TO +5 2KGOAL/8' PADDLE BETWEEN/20'WARMUP/8' REGEN

2X4X1'+22KGOAL/1'PADDLE BETWEEN;8'PADDLE BETWEEN ROUNDS/WARMUP

WARMUP/2X750 @ +4&+3 2K PACE/8' PADDLE BETWEEN ROUNDS

2X4X1'RACE INTENSITY/2' PADDLE/8'BETWEEN ROUNDS/20' WARMUP

WARMUP/2X4' +3 to +7 2KGOAL/8' PADDLE BETWEEN/10' COOLDOWN

3X15'REGEN

2X2X45"MAX;8'BETWEEN/WARMUP

2X3X25"MAX/MAX; 8' PADDLE BETWEEN/WARMUP/REGEN

2X W/NASH; MODERATE 5MI

2X3X2'+3 2KGOAL - 1:54/2'PADDLE; 10' PADDLE BETWEEN ROUNDS/20' WARMUP/10'COOLDOWN