3X4X1'@1KGOAL(1:50) +3 TO +7/90 PADDLE BETWEEN/5'REST BETWEEN ROUNDS

4X10'@ 1KGOAL(1:50)+25 TO +35/ 2' REST

7X10'@ 1KGOAL(1:50)+25 TO +35/3'REST

4X2500M @ 1KGOAL(1:50) + 20 TO +25/3'REST

2XRX40ON/80PADDLE; 10'REST BETWEEN SETS;2X10'REGEN;15'WARMUP

4X1250 @ 2KGOAL(1:52) +5 TO +7/5'REST/WARMUP

4X3000M@2K GOAL(1:52)+20 TO +30/1'REST

RACE WARMUP/2K TEST SLIGHTLY BELOW (.8SEC) 1:53 2012 GOAL/REGEN

2X20'@2KGOAL(1:52)+30 TO +40/1'REST

NICE DAY

3X10'@ 2KGOAL(1:52) +30 TO +40/1'REST

24'@2KGOAL(1:52)+30/1' REST/500M @ 1:53 OR LESS

2X15'@2KGOAL(1:52)+25 TO +35/1'REST/WARMUP

3X10'@2KGOAL(1:52)+30 TO +40/1'REST/WARMUP

WARMUP/10'@ 2KGOAL+20/5'REST/15'MAX METERS/2X 10'@ 2KGOAL+35 TO +45

2X 25'@ 2K GOAL(1:52)+20 TO +30/1' REST

4X100M MAX START/2' OFF; 10' PADDLE; 2X4X 15STKS@2KGOAL(1:52)/30 STKS OFF; 3X15'@ 2KGOAL+35; 15' WARMUP

5X 3000M@2KGOAL (1:52)+25/2'REST/15'WARMUP

4X1000M @ 2KGOAL(1:52) + 2 TO 4/7'REST BETWEEN; 2X10' REGEN; 15' WARMUP