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

RACE WARMUP/2X3 200M@2K GOAL/3'PADDLE BETWEEN; 5'PADDLE BETWEEN ROUNDS

2X4X 35@MAX RATE/MAX PRESSURE; 1'STATIC REST; 10'PADDLE BETWEEN; 2X10' REGEN/2'REST; WARMUP

5X10'@+35 TO +25 2KGOAL/2'PADDLE BETWEEN

30'/20'/10' WITH 2'PADDLE BETWEEN; @ +35 TO +25 2K GOAL

RACE WARMUP/1250M @ +1 2K GOAL/750M @ 2K GOAL/ 500M @ -4 2KGOAL/9' PADDLE BETWEEN

RACE WARMUP/2X4X150@2KGOAL/350 PADDLE; 5'REST BETWEEN

2X 4'@ +2 TO +1 2KGOAL/9'PADDLE BETWEEN/WARMUP/REGEN

2X4'@+2 TO +4 2K GOAL. 15'WARMUP. INTERRUPTED

REGEN/INTERRUPTED PRACTICE

4X10'@+45 TO +35 2KGOAL/2' REST BETWEEN

2X10'@+15 TO +20 2KGOAL/5'BETWEEN ROUNDS/15'WARMUP

2X3X200M@MAX RATE/MAX INTENSITY/1' STATIC REST; 7'PADDLE BETWEEN ROUNDS; 15' WARMUP

5X5'@+30 2K GOAL/2'PADDLE. LONG WORKOUT

3X15' @ +252KGOAL/2'PADDLE BETWEEN

3X800M @ +1 TO -1 2KGOAL/7'BETWEEN SETS/15'WARMUP/15'REGEN

2X4X20 MAX INTENSITY/36-46 STROKE RATE 7'BETWEEN/15 ' WARMUP

2X3X90@-2 2KGOAL/3'PADDLE BETWEEN; 7' PADDLE BETWEEN ROUNDS
15'WARMUP