Level 6 Post Weights

Level 6 Pre Weights

Stroke Pyramids 4 reps

Level 6 Post Abs

Level 6 -Per Abs

Cool down from 5x1,000's

5 of 5 1,000 meter row with 4 min rest between

4 of 5 1,000 meter row with 4 min rest between

3 of 5 1,000 meter row with 4 min rest between

2 of 5 1,000 meter row with 4 min rest between

Level 6 Warmup for 5x1,000 meters

Level 8 Post Abs

Level 6 Pre Abs

Level 6 Intervals 1-2-3-4-3-2-1 with 5 min wu and 1500 meter warm down

Level 6 Post Weights

Level 6 Pre Weights

Level 6 to go over 200,000 meters for Dec 2007

Level 5 Post Abs

Level 10 Pre-Abs

Level 5 Row Only

Level 5 Row Only

Level 5 Non Stop

Level 5 Non Stop