2X4X175M MAX/1'STATIC REST/10' BETWEEN ROUNDS/WARMUP/10'REGEN

4X12'@+35 2KGOAL/2'PADDLE BETWEEN

3X15' @ +30 2KGOAL/2" PADDLE BETWEEN

WARMUP; 4X400M 2KGOAL(1:55)/5' PADDLE BETWEEN/5'REGEN

3X6X100M MAX/30" PADDLE; 7' PADDLE BETWEEN ROUNDS

3X1000M OR 3:50 WHICHEVER COMES FIRST; 8' PADDLE BETWEEN BEST 1:57.8

2X200MAX/30"PADDLE; 10'PADDLE BETWEEN

3X12' @ +30/2'PADDLE BETWEEN

3MI 2X W/BRIDE; 24-31 GOOD WORK

4X2000M @2;27/3'PADDLE BETWEEN

3X2000@+30; 7' PADDLE BETWEEN

4X10'/2'PADDLE BETWEEN

4MI 2X W/NASH WINDY!

WARMUP/1X 3:50 OR 1000M WHICHEVER COMES FIRST. METERS 990/3:50

WARMUP/2X4X175MAX/1' STATIC/7'PADDLE BETWEEN/10'REGEN

2X15'@+40 2KGOAL (2:29)/3' PADDLE BETWEEN

3X2K@2:24/24SPM

5MI 2X W/BRIDE MODERATE PRESSURE 24-30SPM

5MI 1X MODERATE

2X2K @ 2:27/24SON 3' PADDLE BETWEEN

2X10' @+27 2KGOAL/3' PADDLE BETWEEN

2X W/BRIDE; 20-30 SMOOTHING OUT

2 1/2X4X1'RACE PACE/1'' PADDLE; 5'PADDLE BETWEEN

2X W/NASH; 4 MI MODERATE/20-24SPM

1X3 1/2 X 4X1' RACE PACE (30)/1'PADDLE; 5'PADDLE BETWEEN ROUNDS