WARMUP SEQUENCE/2000M RACE MAIN LINE SLIDE/1:55+ QUALIFIED CRASH B

4X10'EASY/2'PADDLE BETWEEN

RACE WARMUP/1500M @ CONCEPT 2 PACE/5'REGEN

NEW WARMUP SEQUENCE/1000M TEST

NEW WARMUP SEQUENCE - BETTER

NEW WARMUP SEQUENCE: 20' STEADY STATE/ 6 BURSTS/500M FAST

3X10' @ +20 TO +30 2KGOAL/2' PADDLE BETWEEN

1250 @ +3/750 @ 0/500 @ -2/ 150 MAX; 20' WARMUP/7' BETWEEN ROUNDS

2X4X 50 @ 2KGOAL/50 PADDLE/10' EASY BETWEEN ROUNDS

4X2000M @ +25 2KGOAL/3' PADDLE BETWEEN

2X15'@+30 2KGOAL/3'PADDLE BETWEEN

5X3:30 0TO+1 2K GOAL/8' PADDLE BETWEEN/WARMUP TIRED - TOUGH WORKOUT

WARMUP/2X5X100M MAX/30 PADDLE BETWEEN/5' PADDLE BETWEEN ROUNDS

2X3X40 RACE CADENCE/90PADDLE BETWEEN/10'BETWEEN ROUNDS

3X10' @65%/2' PADDLE BETWEEN

4X10' 65%

2X3X90 MAX/1' PADDLE BETWEEN

2X3X 30 @ RACE PACE (TEMPO) 90 PADDLE/5'BETWEEN ROUNDS/15' WARMUP/15'REGEN

2X750M @-2 2KGOAL/3'PADDLE BETWEEN HAD TO SLOW DOWN 2ND PIECE IN MDDLE