10 x 100m, 30 second rest
19.9 seconds, fastes time

Rate 20

3 x 2000m, 1:30 rest
1) 1:58.3, rate 24
2) 2:03.2, rate 22
3) 2:02.1, rate 22

Warm up, Rate 19

2 x 16 minutes, 3 minute rest. On Slides.
1) 2:01.5, rate 22, 3948m
2) 2:01.4, rate 22, 3951m

3 x 10 minutes, 2 minute rest, Rate 22
1) 2:02.6, 2445m
2) 2:02.7, 2443m
3) 2:02.6, 2449m

Attempted 50 minutes, Rate 20

Rate 20

Rate 30

Warm down, Rate 20

Rate 21

Warm up, Rate 20

Rate 29

Warm down, Rate 20

3 x 10 minutes, 2 minute rest, Rate 22
1) 2:03.0, 2439m
2) 2:03.7, 2424m
3) 2:04.0, 2418m

Warm up, Rate 20

Warm down, Rate 20

Rate 20

Rate 20

Warm up, Rate 19

Warm down, Rate 20, On slides

Rate 21, On slides

Rate 21, On slides

Warm up, Rate 21, On Slides

4 x 500, Rate 27