1x #34; 212

1k w/u
3k/2' rest; 2k/1' rest; 1k/30 sec rest

w/u 1k
15 x1' on/off
c/d400k

750 w/u
5 x 1k 22, 24, 26, 24, 22
22 - 4:58
24 - 4:53
26 - 4:51
24 - 4:56
22 - 5:02
250 c/d

500m w/u
5' on 1051/1' rest 160 @ 24 spa all
4' on 836/1' rest 151
3' on 623/1' rest 154
2…

1000m w/u
10 x 2:30 on/30" off 5468m work/684m rest
548m 2:16 @ 28
553m 2:15@ 29
545m 2:17 @ 28
546m 2:17 @ 30<…

5' easy, 3' mod, 1' hard x 3 cycles -5007m
500 w/u and c/d

500m w/u
12 x 10 cal (~22 strokes)/20 sec rest
c/d

22-24spm; 30' total

500m w/u
1 on/off up to 30 on/off 6900m
100m c/d

500m w/u
2 x 10' with 90 sec rest

w/u x 2k, 500m @ 2:07 c/d x 2k

w/u 500m
4 x 750m/1' recovery
3:23, 3:23, 3:23, 3:21 (29,27,29,30)
c/d 500m

w/u 750m
5K 24:20
c/d 250m

500m w/u
3/4/5/4/3 with 2' rest between - 29'

500m w/u
5 x 4'/2' easy
22,24,26,24,22
794,812,829,818,798m

1x #33 206k/yr

8+ drills, pyramids

1x #32 200k/yr

1 k w/u
13 x 1'/1' off 28-34spm, 2:11-2:18

WOD 4 x 1k/1' active rest
18,20,22,24 spm/2:43, 2:34, 2:33, 2:29
total time 20'42"

WOD 5 x 750/2' rest
random, 18,20,22,24 spa

3 x 15' (16-18-20 increase Q 5') /2' rest

8+