WARMUP/2X2000M @ +25 2KGOAL

WARMUP/7' PADDLE; 2X2000M @ +30 2KGOAL/2' PADDLE BETWEEN

WARMUP/4X150MAX/1'STATIC REST/5' PADDLE/150M TEST: 1:36,0 FAN 7

4X2500 @ +30 2KGOAL/2' PADDLE BETWEEN

5X10'@+302KGOAL/2'PADDLE BETWEEN

WARMUP/3X5X100M MAX/30 PADDLE BETWEEN; 7' PADDLE BETWEEN ROUNDS

WARMUP/10X1000M @+25 2KGOAL/4' PADDLE BETWEEN

2X2500M @ +30 2KGOAL/FIRST SET INTERRUPTED

3X1Q'EASY/1' PADDLE BETWEEN

3X10' LIGHT/1' PADDLE BETWEEN

20' WARMUP/6X150M @ ABOUT RACE PACE/5' PADDLE/ 1130 (1000M ON WATER) RACE: 4:12.7

WARMUP/2X4X35 @ -5 TO -10 2K GOAL/45 PADDDLE BETWEEN; 7' PADDLE BETWEEN ROUNDS

3X2500M @ +30 2K GOAL/2' PADDLE BETWEEN

WARMUP/5X150M@ -1 2KGOAL/1' PADDLE BETWEEN/5' PADDLE/500M TEST: 1:46.6

WARMUP/6X150M@ -2 RACE PACE/10' REGEN

WARMUP/3X300M @ -2 2KGOAL/2' PADDLE BETWEEN/10' REGEN

WARMUP/2X900M PACE/MAX 500M TEST 1:50.9/5' BETWEEN ROUNDS

2X3X40 MAX/1' STATIC BETWEEN;7' PADDLE BETWEEN ROUNDS/WARMUP/250M REGSN

3X10'@+30 2KGOAL/3' PADDLE BETWEEN

APPROX; INTERRUPTED STEADY STATE