1k w/u; 6x500m 1' rest
20-2:28.1
22-2:26.1
24-2:24.4
26-2:22.4
28-2:17.7
30-2:16.1

1k w/u; 6x 500m 1' rest
2@22 2:25.7,2:28.4
2@24 2:24.3,2:25.9
2@26 2:22.6, 2:23.4

8+ mixed

1k w/u
500m x 9 1' rest
20, 22, 24, 26, 28, 26, 24, 22, 20 spm
2:30.4, 2:29.2, 2:26.4, 2:25.0, 2:21.3, 2:23.8, 2:25.3, 2…

1k w/u
500m x 7 ; 1' rest
20, 22, 24, 26, 24, 22, 20 spm
2:35.8, 2:31.5, 2:27.1, 2:24.0, 2:27.6, 2:29.7, 2:32.1

single

single

1 k w/u
8x250m; 30 sec rest
c/d

8+ women's

1x

8+ mixed

women's 8

mixed 2x

mixed 8+

4+

4-

1K w/u
9 x 250m/30 sec rest
c/d

500w/u,500c/d
6x500m 1' rest

single
steady state @ 20-22spm

8+

500m w/u
5 x 500/2' rest
2:13 @28, 2:10.3 @31 ,2:09.6@ 32, 2;10.0 @ 32, 2:11.6 @30

500k w/u
5' on/1' rest 2:16 @30 1098m
4' on/1' rest 2:13 @32 900m
3' on/1' rest 2:11 @31 684m

4+

1K w/u
6 x 500m/2' rest

1 K w/u
2 x 250m, 250 easy 2:17.6
2 x 500m, 500 easy 2:18.9
1 x 1000m, 1000 easy 2:18.7
2 x 500m, 500 easy
2 x 250m,…