WARMUP/3X6X30@2KGOAL 30 PADDLE/7' BETWEEN ROUNDS/15'REGEN

3X2700M@ +20TO+30 2KGOAL/2'REST/10'COOL DOWN

3X4'@+3TO+1 2K GOAL/10'REST BETWEEN/15'WARMUP

WARMUP ONLY; WATCHED ERG VIDEO AND COMMENTARY

WARMUP/4'@ +2 2K GOAL/WORKOUT INTERRUPTED: S/B X3

3X20'@+25 2KGOAL/2' PADDLE BETWEEN

2X3X 850M@+5 TO +2 2K GOAL/5'PADDLE BETWEEN; 10' BETWEEN ROUNDS/15' WARMUP TOUGH ONE.

3X 15'@ +25 TO +35 2K GOAL

4X 15'@+25 2K GOAL/2' REST BETWEEN

WARMUP/5X500M@2KGOAL +2; 5'REST BETWEEN

3X15'REGEN@ +40 2K GOAL/REST

3X15' REGEN @+40 2K GOAL2' BETWEEN

3X4'@+5 2K GOAL/5' REST BETWEEN; 10'REGEN/15' WARMUP

SHORTENED WARMUP/STEADY STATE 26 SPM

3X15' +40 2K GOAL/2'PADDLE BETWEEN

2X 3X45 @ 2K GOAL/90 PADDLE BETWEEN 5'BETWEEM ROUNDS/15' WARMUP

5X10'@ABOUT 2:15/28SPM/1'OFF BETWEEN

WARMUP/2X3X500M @ +3TO+5 2KGOAL/4'OFF/7' OFF BETWEEN SETS/500M TEST

WARMUP/2 SETS 30@2KGOAL/60 OFF; 5'PADDLE BETWEEN; 2X15' REGEN

WARMUP/3X1000M @ +5 TO +3 OVER 2K GOAL(1:52.0)/5'REST BETWEEN; 15'REGEN