5X175M @ MAX/1'STATIC REST 5X 175M @ 2KGOAL(1:52)/1' STATIC REST (S/B PADDLE) 3X15'@ 2KGOAL+25/5' REST; 15' WAR…

3X15'@ 2KGOAL 1:52 + 15 TO 25/3' REST/15'WARMUP

3X1500 @ 2KGOAL +7/9' OFF/RACE WARMUP/19'REGEN

2X 3000M @ 2KGOAL(1:52)+10/5' REST BETWEEN; 10'REGEN/15'WARMUP

4X10' @ 2KGOAL+35/1'REST; 15' WARMUP

3X20' @ 2KGOAL+20 TO +30/3'REST 200M BURST UNDER GOAL EVERY 500M/15' WARMUP

6X2000M@ 2KGOAL+25 TO +35/3'RESTS

2X 2500@ 2KGOAL+9; 7' REST/15'WARMUP

WARMUP 15'/2500M@ 2KGOAL(1:52)+9/7'REST/10'REGEN

3X20'@ +30 2K GOAL/2'REST BETWEEN; USE FIRST AS WARMUP

1X 2500@+10 OVER 2K GOAL (1:52); INJURED ON 2ND PIECE/WARMUP

2X4X 25 MAX/1'STATIC REST/10'REST BETWEEN/15'WARMUP

WARMUP/6X7'@2KGOAL+15/3'REST/15'REGEN @ 2KGOAL+30

WARMUP/2X4X300M: 200@+5 2K GOAL/1'STATIC REST; 10'BETWEEN ROUNDS; 3X12'@+30 2K GOAL

6X10'@ +15 2K GOAL(1:52)/2'OFF; 15' WARMUP

15' WARMUP/7X5' @ +17OVE 2K GOAL (1:52)/3' REST; 10'REGEN

WARMUP/10'@ +10 GOAL SPLIT/5'REST/15'MAX METERS W/ABOUT 28 SPM/2X10'@ +35 GOAL

2X4X150M @ +3OVER GOAL; MAX RATE/MAX SPLIT; 2X10'REGEN; 15'WARMUP

3X10'@ 15-17 OVER 2K GOAL (153.0)/4' REST; WARMUP/REGEN

3X300@+5 GOAL/200 PADDLE; 2X 10'/1'65%/REST; 15' WARMUP