WARMUP/2SETS 40@2KGOAL/90PADDLE; 7'BETWEEN SETS/2X10' REGEN

3X 3000M @ +30 2KGOAL/3'REST BETWEEN

2X25'@ +302KGOAL/3'REST

WARMUP/3X10'@+30 2KGOAL/3'OFF

WARMUP/6X500M OPEN/3'REST BETWEEN; 10' REGEN

2X W/NASH; 5 MI WARMUP/15ON 15OFF 24-31. GOOD ROW

WARMUP/30 2X OPEN/1'STATIC REST; 7'REST BETWEEN; 2X 10'REGEN/1'REST

3X15'ON/1'OFF @+30-20 WVER 2K GOAL

WARMUP/2X4X40ON @ 2K GOAL;1:40 OFF;7'OFF IN BETWEEN SETS; 2X 10'REGEN/1'OFF

3X 10'@+20 1:52/2'PADDLE; 1130M@?27SPM; 4:25

3X 15'@+202K GOAL(1:52)/2'REST; INCORPORATE WORKOUT INTO FIRST PIECE

WARMUP 15'; 15'@ 2KGOAL+7SEC/2X 10'ON @ +20/2'PADDLE

4 MI 2X W/NASH WINDY

15'WARMUP/2X6 15ON/30OFF; 10' PADDLE BETWEEN SETS; SPLITS ENDING IN 1:30'S

4 MI 2X W/NASH; STEADY 21-26 CHILLY!

4X 15'@+30 2K SPLIT/2'OFF

2+X 20'@2:27/26SPM/2'REST

3X 20'ON/2' OFF 2:40 SPLIT/25 SPM

3X 15'ON/5' REST; 26 SPM/SPLIT ABOUT 2:27; HR 160

4 MI W/NASH 2X; STEADY; 3&10 24-32 GOOD ROW!