warm up and down

warm up and down

Went off too hard (deliberately) so reasonably hard piece. Eased back in last 2k

Included 4x100m 2min rest, df160. Best 16.4 (1:22.0)

Warm up and down in the piece. Body ~1:55 r.21 ss.

Warm up and down in the piece r.21. Ease back in session after all the sprinting!

Included 6x100m 2min rest, df 165 last 3 best - all 16.3/ 1:21.5 r. 41/42. Lowest split on any stroke 1:20 - seems limit

Included 4x300m 4 min rest - ave split 1:28.5, 1:29.6, 1:31.0, 1:29.6. First 2 df 155, 3rd 140?, 4th 180. r.37/38. Faded

warm up and down

Included 4x250m 3min rest. 43.2, 43.2, NRO, 42.9. Drag 155, lowered drag on 3rd. All had bad fade over last 30-70m

2k warm up and 1k warm down

Challenge piece. Drag 155, rate 35-42. Dropped rate (though not pace) too much in middle but pleased overall

2k warm up then 6x100m 2 min rest. Experimented with df from 100-170. Highest quickest - 16.3 (1:21.5) although rate 40

additional warm down

warm up and down in the piece. First 4k had 5x10 stroke bursts - last @ 1:30. Then steady last 6k @1:53/4 r. 22

Racing with Oxford in Salerno. Won semi against X-press and lost final to CC Irno

Racing with Oxford in Salerno over 500m - heats

mostly paddling/ warm up and down and bursts. 500m 1:32.9 and 250m 44.0 (1;28.1)

A few wind up sprints post weights. Best split 1:22

Included 2x250m 44.6 and 44.2 and 4x100m splits 1:27.5 down to 1:24.0 Lowest split 1:22 r.47. Felt hard to sprint again.

warm up and down

Challenge piece. Steady pace r.25 except beginning and end. Good piece.

Warm up and down in the piece. Middle 1:53 pace r.21/22

Steady piece r.22 - middle at approx. 1:54/5 pace