RACE WARMUP; 2X2000M @ +12 TO +7 2KGOAL/5'PADDLE BETWEEN; 15'REGEN

5 MI W/NASH DOUBLE COLD!

RUN UP AND 2K TEST

11X500M@+40 TO +30 2KGOAL/2' PADDLE BETWEEN

10X500M @ +45 TO +35 2K GOAL/2'PADDLE BETWEEN

3X 15'@+40 2KGOAL/2'PADDLE BETWEEN

10 X 500M @+35 2KGOAL/1' PADDLE BETWEEN

WARMUP/2X5X30@2KGOAL;30PADDLE; 10'PADDLE BETWEEN ROUNDS

3X 15'@ +40 TO+30 2KGOAL/1' PADDLE BETWEEN

RACE WARMUP; 1250@+1TO +3 2KGOAL;5'REST;500 @ 2KGOAL; 5' REST; 250 @-3 TO -1 2K GOAL

WARMUP/2X5X30 @2KGOAL/30 PADDLE BETWEEN/10'PADDLE BETWEEN ROUNDS/2X10'REGEN @+45 TO +35 2KGOAL

4X10'@ +35 TO +25 2KGOAL/2'PADDLE BETWEEN

3X3'@+3 TO +1 2K GOAL/9'PADDLE BETWEEN/WARMUP

4X10' +35 TO +25; 2' PADDLE BETWEEN/WARMUP

3X2X150M MAX RATE/PRESSURE; 1' STATIC REST BETWEEN; 10'PADDLE BETWEEN ROUNDS; WARMUP; 15'REGEN

RACE WARMUP/2X3X500M @ +2 TO 0 2K GOAL/5'PADDLE BETWEEN; 2X10'/1'PADDLE REGEN YIKE!

2X4X25MAXPRESSURE MAXRATE/1'STATICREST;10'PADDLE BETWEEN
WARMUP

6X10' @ +35 TO +25 2K GOAL/1'REST

3X15'@+25 2KGOAL/2'PADDLE BETWEEN

3X2X40 @ MAX INTENSITY/MAX RATE;1'STATIC REST; 9'PADDLE BETWEEN ROUNDS; LAST ROUND @ 2K GOAL/15' REGEN; 15'WARMUP