WOOTD(M) v1000m/1:00r..8. avg spm 23

Rest distance, 4 x 3 min

v5000m/3:00r...4
spm interval 1 - 20
int 2 - 20, int 3 24, int 3, 22

rest distance 3 x 2 minutes between work intervals

v3000m/2:00r...3 24spm/22spm/20spm

v6000m/4:00r... 3 repeats. Stroke rate interval 1- 20, 2/21, 3/23

5 x 2k, 20spm for first 1000, 22spm for next 500, 24 for 250, 26 for 250, 2 min rest

2nd of 2 x 30 min, varying spm, avg 24, difficult final 15 minutes, damper 5

1st of 2 x 30min, 22spm, 2 min rest before starting 2nd 30 min, damper 5

3rd of 3, stroke rate 27

2nd of 3, stroke rate 25

First of 3 - 3x2000 with 2:00 easy between sets, stroke rate 25.

Average stroke rate of 20, steady state

Easy stroke rate, avg 20 spm

5x4 minute intense, low spm 16-20 between 1:49 and 1:52/500 m. 5 minute warm up and cool down.

5x4 min intense low rate, 1 min easy paddle
5 minute warm up, 6 minute cool down
18-20 spm @ 1:50/1:51

Warm up

1:49.5, increasing pace
20 spm - 5 min
24 - 15
26 - 10
28 - 5
30 - 5
26 - 5