WARMUP/2X20'@+20 2KGOAL/1' PADDLE BETWEEN; CURVE EVALUATION W/PAT

3X15'@+40 2KGOAL/1' PADDLE BETWEEN

25' EASY?

WARMUP/2X4X200M @ 90% /1' PADDLE/6' PADDLE BETWEEN ROUNDS/6' REGEN

WARMUP/2X3X45" MAX/1' STATIC/10' BETWEEN ROUNDS/10' REGEN. TOUGH

3X3000M @ 2"20 ABOUT +29 2KGOAL ABOUT 75%

5 MI 1X MODERATE; FELT LIGHT

WARMUP/1000M TEST 2X500RELAY/COOLDOWN

3X12'@+40 2KGOAL/1' PADDLE BETWEEN

4X10' @ +28 2KGOAL/1' PADDLE BETWEEN

WARMUP/COOLDOWN/15'@+10 2KGOAL : 90% 2:01; DID 2:04

3X2000M @ +35 2KGOAL 2:28.7

WARMUP /2X4X200M @ 90% : +10 2KGOAL/10' REGEN

BRIEF WARMUP/2X2000M @ +7 TO +12 2KGOAL - 2:02/2-07

3X5X100M MAX/30"STATIC REST/7' PADDLE BETWEEN ROUNDS/WARMUP

WARMUP/3X100M ON/5' PADDLE OFF W/NASH

WARMUP/WON 4 500M BRACKET RACES @ WHARTON NAMMER; FASTEST TIME OF THE DAY (HANDICAPPED) HAMMER!

4X10' @ 2;28/2' PADDLE BETWEEN 3&10/15/20 W/NASH; 1:40 @ 40+ GOOD WORK

2X4X35"MAX/1' STATIC/8'PADDLE BETWEEN ROUNDS/20' RACE WARMUP/8'REGEN

4X10'@ +25 2KGOAL 2:26/1' PADDLE BETWEEN

WARMUP/3 1000M PIECES W/NASH/2 10' PIECES

3X15'@+20 2K GOAL 2:11/8' PADDLE BETWEEN

4X10' @ +35 2KGOAL 26; 2:24.3 AVG/1'PADDLE BETWEEN