3X15' @ +35 TO +45 2KGOAL/1' PADDLE BETWEEN

3X10' @ +25 2KGOAL 2:16

WARMUP 3X4X250@90
%1'[ADDLE/10'PADDLE BETWEEN ROUNDS/5' REGEN

5X10' @ +35 2KGOAL

WARMUP/1250M TEST/PADDLE/750M TEST/REGEN

WARMUP/2000M PADDLE /10'REGEN /

.3X15' @ +30 2K GOAL/2' PADDLE BETWEEN

WARMUP/2X 1000M @ RACE PACE/3' PADDLE BETWEEN/10' REGEN

WARMUP/2X5X100M MAX/30" STATIC REST/7' PADDLE BETWEEN/10' REGEN

REGEN/INTERRUPTIONS

3X15@+50 2KGOAL/2' BETWEEN PADDLE

RACE WARMUP/PADDLE DOWN/RACE. QUALIFY FOR CRASH-B/ SPLIT ABOUT 1:56 TIME 7:43.8 FOR 2000M

RACE WARMUP/PADDLE DOWN/2000M: 10 HARD STROKES @ START/10@500M/10@FINISH

4X10'@+40 2K GOAL/2' PADDLE BETWEEN

RACE WARMUP/3' PADDLE DOWN/1000M @ 2KGOAL/10' PADDLE/500M @ -2 TO -4 2KGOAL/10' REGEN

WARMUP/2X4X45" @ 2K PACE/75" PADDLE; 8' PADDLE BETWEEN SETS/8'REGEN

3X3000M@+352KGOAL/2' PADDLE BETWEEN

5X10'@ +35 2KGOAL/2' PADDLE BETWEEN

RACE WARMUP/5X2'@ 2K RACE PACE/1' PADDLE BETWEEN 15' REGEN

3X15'@ 2KGOAL=35/3'PADDLE BETWEEN

RESULTS 1250 750 500 FOR PAT

20' WARMUP 1250M @ +3 2KGOAL/15'REGEN

WARMUP/2X250@ 2K PACE/250 PADDLE; 5' PADDLE BETWEEN ROUNDS/5'REGEN

WARMUP/2X/5X200M @-4 TO -6 2K GOAL/3' PADDLE BETWEEN/7'PADDLE BETWEEN ROUNDS/