6MI: 20ON/20OFF; 28-30. HARD

2X 20'@2KGOAL(1:52)+25 TO +35/2' REST

2X4X350M@2KGOAL(1:52)+1 TO +3/150M PADDLE; THEN 6 SETS 20 ON FULL PRESSURE/RACE PACE; 20 OFF

2X WITH NASH. WINDY

9 MI REGENERATION

4X4'RACE/UNIVERSITY; 8MI TOTAL

1X25'@1KGOAL(1:50)+25 TO +35/15' WARMUP

2X3X100M STARTS FLAT OUT/2'REST PADDLE; 5'REST BETWEEN ROUNDS; 1X4X20MAX/1'STATIC REST BETWEEN
15'REGEN/15'W…

4.5 MILES W/NASH 2X WINDY!

3X6X40@1K GOAL(1:50)+0 TO +1/20 PADDLE; 10'PADDLE BETWEEN ROUNDS/WARMUP

2X4X25 XMAX/1'REST:30STATIC/30PADDLE/10'REST BETWEEN ROUNDS/2X15'REGEN/WARMUP

5X2'@2KGOAL(1:52)+1 TO -1/2'REST/WARMUP

2X W/NASH

3X5X30ON@1KGOAL(1:50)+1 TO +3/30OFF/5'BETWEEN ROUNDS/WARMUP

6X2000M @ 2KGOAL(1:52)+20 TO +30/2'REST

4X3'@2KGOAL(1:53) +1 TO +3/REST 7' 15' WARMUP/30'REGEN

5X10'@ 1KGOAL(1:50) +25 TO +35/2' REST

2X3X750M @ 2KGOAL(1:52) +25 TO +35/5'REST; 7'REST BETWEEN ROUNDS

4X W/NASH/MILLER/COOK

2X WITH NASH/5 MI