v10:00/1:00r...11, including 10:00 warm up @18spm, 2-2:00 intervals at 22, 2@24, 2@26, 1@28, 1@30, 2@23 spm

8 x 1000m, 2:00 r. spm steady 16/16/18/18/20/20/22/22-24-26, very relaxed rest segment

8 x 1000m followed by 2:00 rest, 2 repeats at 18, 2 repeats at 20, 2 repeats at 22, 1 repeat at 24, final repeat at 18/20/22 500m/250m/25…

easy 18 spm with periodic power 10 power strokes, still less than 20 spm.
100 strokes, 10 power, 50 strokes, 10 power, 50/10 to end…

easy 18 spm throughout

6 X 1000m, spm 1st 16, 2nd and 3rd at 17 spm, 4th and 5th at 18spm, 6th at 19spm. (2:04.1, 1:58.6, 1:58.3, 1:57.2, 1:56.7, 1:56.5) 2 minu…

stroke pyramid, 2x19:00/3:00r...4:00@18, 3:00@20, 2:00@22, 1:00 @24, 2:00@222..4:00@18, 3:00 rest,…

3 x 1500@20 spm with 1:00 rest easy

easy pulling at 18-20 spm throughout.

3 x 2000 with 2 minutes rest
increasing spm 20 - 1k, 500m@22, 250m@24, 240@26

5 x 1000m with 2 minutes rest between each interval, increasing stroke rate with each interval, starting at 20 spm

varied spm on 500m intervals 22-24-26-24-24

repeats of 750m at 18 spm, followed by 25m at 24 pm

gradual recovery following time off due to knee trouble complications

v4000m/4:00r...2
1st interval splits @1:55.7 @20spm
2nd interval splits @1:54.8 @20 spm

v5000m/3:00r...2
first interval @ 18 spm, 1:57.9, 2nd @ 22-24-26-24-22 on 1 k splits, 1:58.3

varying workout, 1:00/1:00 work and rest for final 14:00 minutes. First 16:00 was stroke rate below 20 and splits average at 2:00 for 2k…

Warm up @17 spm

v6:00/1:00r...5

v15:00/3:00r...3, varying stroke rate 5:00-4:00-3-2-1, 20-22-24-26-28

v5000m/3:00r...3

v2000m/2:00r...4
first 2k at 2:05.9 @16 spm
2nd 2k @ 1:49.1 (7:16.5) alternating every 500m 24/26/24/26
3rd 2k @ 1:48.7 (7:14…