4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 184 Avg spm 27

4x10 min/ 4/3/2/1 at rating 24/26/28/30 HR 177 Avg spm 26

30 min active recovery

race warmup pictoral/15 min warmup/60strokes 24/26/28 spm

pictoral warmup/15min ss/2000 m race prep/paddling

500 meters- 250 at pace, increase rate and split every 10 strokes-- 36 spm 164 HR

750 meters at 2k base
171 HR 32 spm

8x30 sec on/90 sec off Rating 36

8x30 sec on/90 sec off Rating 34

8x30 sec on/90 sec off Rating 34

8x30 sec on/90 sec off Rating 34

8x30 sec on/90 sec off Rating 34

8x30 sec on/90 sec off Rating 32

8x30 sec on/90 sec off Rating 32

8x30 sec on/90 sec off Rating 34

2 min on

2 min on

2 min on

2 min on

500 meters- 250 at pace, increase rate and split every 10 strokes-- 36 spm 164 HR

1000 meters at 2k pace spm 31 HR 175

2 min on/30 sec off x 3 +1/+0/+0
33 spm

2 min on/30 sec off x 3 +1/+0/+0
35 spm

2 min on/30 sec off x 3 +1/+0/+0
33 spm