5:00 WU
10:00 @ 22spm, remainder at 24-25spm

4x 2k, 3:00 recoveries & CD
First one a warm up, then 3@ 1:55 target pace

10:00 WU
C2 WOTD, 3x 8:00 w/rate changes, 4:00 recoveries

10:00 @20, 5:00e @ 22, 24, 22, 24

10:00 WU, force pyramids@20spm

ss

10:00 WU
then 1:00 max @30spm, 2:00 recoveries

10:00 WU
2x thru Larry's 'Hardest Strokes' pyramid, 24, 26spm

10:00 WU then alternating rates every 1k, 20, 22, 24, 26spm until 13k

10:00 e, 20, 22, 24spm

GLR workout
10:00 WU
3x 20:00 varying rates and power, 5:00 rest, 5031m, 4981m, 4894m

8:00 WU then 2:00 on, 2:00 off

10:00e @20, 22, 24, 22

10:00@ 20, 10:00 @22, 10:00 @24

10:00 WU
35:00 pyramid, 2-3-4-5-4-3-2 'on' @ 26spm, 2:00 recover between each, 3:00 CD

5:00 WU then right into 1:00 'on' @24-26, 1:00 'off' @ 21-23, drag @140

10:00 WU
2x through Larry's "hardest strokes" ladder. 24 and 30spm, drag @130

10:00 WU
3x 8:00, varying rates 20-26, 4:00 recoveries & CD

ss

10:00 WU
3x 8:00 varying rate from 20-26, 4:00 recovery/CD
hit 10mil lifetime meters

ss

10:00 WU
35:00 rate ladder, alternating up two and down two every 500m, 20-26spm

ss, 20-22 spm,

10:00 WU
shortened for time version of Larry's "hardest strokes" pyramid, once through @24, once @ 28

progression row