WARMUP/ 4X12'ON 1'OFF 18-20SPM HR 140-170

6X12' ON 1' OFF; 23SPMAVG HR MOSTLY 140-145; 27SPM HR 160 5'COOLDOWN

2X2500 85%; 8'OFF; WARMUP; 3X12'@ 65%
2500 SPLIT1 @ 201; 2500 SPLIT2 @ 159

4X 12'; 1'REST 4'@18; PAUSE EVERY 5; 3'HALF SLIDE@18;2'3/4 SLIDE @ 20;2'@ 16; 2'@ 18; 1'@20 TOU…

2X PYRAMID 100% 10ON10OFF THRU 40 THEN BACK TO 10. 5' OFF WARMUP/SHUTDOWN

5X 40MAX; 1'STATIC REST PADDLE 5' 5X 50 @ MAX 20SPM 2'PADDLE 2X20' @ 55% REGENERATION?

7X10'ON 1' OFF; 18-22-18 2:23 AVG SPLIT; HR 140

67': 30'@ 22-20; 20' @ 20-18; 10'@ 18-16 SPM/19 AVG; SPLIT 2:35 AVG

2000M@80% X 4; 7'HR 140-170; 2:07/29SPM - REST 14'WARMUP

WARMUP; 2X20100% ON1'OFF STATIC REST 48'18-20 60% 1:33 SPLIT 100%/2:16 SPLIT 48' YIKE!

WARMUP 2X1500 @ 85% HR 140 THEN 160

2X 35ON/60OFF 1'REST/2X 10'55%/1'REST/10'WARMUP

25'ON 2'OFF X 2 @ 18 THEN 20

6X30ON 60OFF 2 SETS; 10' PADDLE IN BETWEEN; 10 MIN WARMUP; 14 MIN COOLDOWN

2 X 25' @ 20SPM/60%' ABOUT 2:20 SPLIT

6 X 50 SEC ON 30 SEC OFF MAX; 10'REST; 1X 12' @ 60%

4 X 12': 18/20/18/20; 2'OFF IN BETWEEN

:30 ON 1:00 OFF X 4 6MINS REST IN BETWEEN

15 MIN ON 2 MIN OFF 18-20-22