10 min warm up
3x(6x3) minutes 18-20-22-20-18-20 with 3 min rest

10 min warm up and cool down
4x1000 m with 5 min rest
2.11, 2.11, 2.10, 2.08, too easy

8x600 meter 2.06- 2.11
3 min active rest

10 min warm up
10 min cool down

10 min warm up
2x5x10 strokes peak power 341
10 min cool down

Endurance pyramide 85-95-105

3x4000 meter 1 minute rest

10 min warm up
5 min cool down

2.07.7 rate 26
2.07.4 rate 26
2.07.9 rate 28
2.15.2 rate 36

Peak power exercise after 10 min warm up
Highest 367 watt
Exercise 2x5 x 10 strokes > 330 watt
5 min break

10 min warm up
3x10 stroke 351-343-336 2min rest
10x5minute pyramide 85-95-105

10 min warm up
3x10 stroke 338-355-348(2.09.8-2.11.8)
5 min cool down

9x5 minutes endurance

20 min warm up
10 stroke peak power 350
20 min cool down

10 min 20/40 5 min break
10 min 30/30 5 min break
10 min 40/20 5 min break
Av 193 watt

Endurance pyramide 85-95-105

Endurance 13x5 min pyramide 90-100-110 watt

10 min warm up
Staircase 8-4-2-1-1@ 20-24-26-28-30
Twice with 4 min rest
5 min cool down

9x5min piramide 85-95-105

10 min warmup
3 min @2k+10
3 min rest
3 min@ 2k + 6
3 min rest
3 min @2k +2
5 min rest repeat twice
5 min co…

10 min warm up
5 min cool down
Pp 331

250-500-750-1000-750-500-250 @2 k pace
with breaks 1.30-3-430-6-430-3-1.5 min

11 min warmup
3x10 stroke max 327 (last year 359)
2 k in separate workout
10 min cool down

4x2000 m with 4 min rest
2.35.9
2.34
2.32
2.25.6