2X15' @+30 GOAL/3' PADDLE BETWEEN

2X NASH ON WATER; 500M PIECE/BURSTS ON THE WAY DOWN; SR UP TO 26

WARMUP/COOLDOWN/1
@+5GOAL

3X15'@+40 GOAL/3'PADDLE BETWEEN

2X15'@+50GOAL/3'PADDLE BETWEEN

3X15'@+40GOAL/3'PADDLE BETWEEN

2X W/NASH

WARMUP/COOLDOWN/1500M@+2to +7 GOAL/10 'REGEN WORK @ 1:59/36SPM

2X4X250M@GOAL/250M PADDLE/3'BETWEEN ROUNDS/WARMUP

4X12'@+30GOAL REGEN/3'PADDLE BETWEEN

4X10'REGEN: 2:23/24SPM 3'PADDLE BETWEEN

WARMUP/2X5:00@+5GOAL/8'PADDLE BETWEEEN

3X15'REGEN/3'PADDLE BETWEEN

VARIOUS WORKOUTS W/NASH ON ERG

3X2'@+30/2'PADDLE BETWEEN

RACE WARMUP/COOLDOWN/RACE MAIN LINE SLIDE; WON CLASS/2ND OVERALL 70-79 YRS RACE 7:58?

2X15'@+40; 3'PADDLE BETWEEN

3X15'@+40GOAL/3'PADDLE BETWEEN

3X15'@+40GOAL/3'BETWEEN ROUNDS

10' WARMUP/4'30" @ 2:17.8/25SPM/1'ON3'PADDLE LOWERING SPLIT 10' FROM 2:50 TO 2:10/3'COOLDOWN

3X15'REGEN; 3'PADDLE BETWEEN

3X15'REGEN/3'PADDLE BETWEEN

3X15'REGEN/3' BETWEEN

4X600M@+3/2/1 UNDER GOAL/5'PADDLE BETWEEN/RACE WARMUP/10' COOLDOWN

RACE WARMUP/3'COOLDOWN; 1X4X300M@PACE/200MPADDLE/15'REGEN