v5:00/2:00r...4

v5:00/2:00r...5

16-18 spm for first 4k, increased to 24-28 spm for final 1k

easy 18 spm throughout

avg 18 spm throughout

slow and steady, spm @18-19, negative 500m splits from 2:04 down to 1:58.3

v12:00/3:00r....5
steady state @18 spm for first three intervals, 4th interval 1/2 at 20 spm, 5th interval final 4:00 minutes, 2:00@…

v10:00/4:00...4, increasing stroke rate, 18/20/22/24, 4:00/3:00/2:00/1:00, first interval 1:58.2, 2nd 1:56.5, 3rd @1:57.4 and 4th @1:58.9…

v10:00/4:00r...3, increasing stroke rate
22/24/26/28, 4:00/3:00/2:00/1:00. easy stroke for 4:00 minutes

v6:00/1:00r....5 @20spm on each interval
1st @1:58.1 (1524m), 2nd@1:56.2 (1549m), 3rd @1:53.9 (1579m)…

v4000m/4:00r...2
first 2k at 18 spm, 1k at 20, 500m @22, final 500m @24, avg 1:57.8/20spm, second avg 1:57.5/20 spm

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