3 x 2k @20spm w / min rest

1.54.5
1.54.1
1.52.4

New 30 R 20 PB

1st 6 min = 1.57.3
5th 6 min = 1.54.7

6 x 200m rate 30 with 45s rest
1st - 1.40.0
Last - 1.29.2

10 x 1 min rate 28 with 30s rest (concentrating on SR than power)
1st - 1.49.0
10th - 1.42.7

Rate 22 - feet out row - no straps

5 x 1000m with 1:20rest rate 20

1.54.1
1.53.2
1.51.4
1.50.1
1.49.2

5-4-3km rate 22

19.58.2 -:- 1.59.8
15.51.7 -:- 1.58.9
11.42.1 -:- 1.57.0

Rate 20 warm up

3 x 4000 rate 18 with 3 min rest
1 - 2.02.1 —- 16.17.1
2 - 2.01.9 —- 16.15.7
3 - 2.01.1 —— 16.09.1

Rate 20

20 x 500m rate 24 with 30s rest

7 x 5 mins with 2 mins rest rate 18

1st @ 1.58.2
7th @ 1.55.1

Rate 18 through to 26
1 min on / 30s rest
Rate 18 - 1.59.5
Rate 26 - 138.0

Rate 21/22 warm up

2 x 1000m rate 26/27 with
3:00r

2km at 8.18

2 x 500m rate 28 with 1:30r

Rate 18

4 x 2000m rate 20
With 3 min rest
7.45.7 - 1.56.4
7.45.2 - 1.56.3
7.42.7 - 1.55.6
7.36.4 - 1.54.1