6MI 2X W/NASH

3X15'@+40 GOAL/3' PADDLE BETWEEN

RACE WARMUP/2 10' ERG TEST; RATE CAP 30

3X15'@+45GOAL/3'BETWEEM

RACE WARMUP/2X4X125M MAX/MAX; 8-PADDLE BETWEEN

RACE WARMUP/3X2:30 @GOAL +2/8'PADDLE BETWEEN

WARMUP/2X4X35'@MAX/MAX; 10'PADDLE BETWEEN ROUNDS/10'REGEN

2X/NASH/20-24 UP; BURSTS TO 34 DOWN. GOOD WORK

3X15'@+30 GOAL/3'PADDLE BETWEEN/2:28.7/25SPM/FAN10

WARMUP/3X5'@+5GOAL(2:00) 4'PADDLE BETWEEN

3X15'@+40GOAL/3'PADDLE BETWEEN

WARMUP/2X4X125STKS MAX/MAX/1'STATIC BETWEEN/8'PADDLE BETWEEN ROUNDS

6MI 2X/NASH MODERATE

WARMUP/3X4X250M@GOAL/3'PADDLE BETWEEN; 3' PADDLE BETWEEN ROUNDS

3 12 X 15'@+35GOAL/3'PADDLE 23SPM/FAN 10 2:28.6

4X15'@+30 GOAL/3'PADDLE BETWEEN

race warmup/interrupted workout

3X250M @GOAL/25OM PADDLE/3' BETWEEN ROUNDS/15'RACE WARMUP/3'COOLDOWN

4X15'@2KGOAL+30/2'PADDLE BETWEEN/2:37.9 24SPM FAN 10

4X10'@+30 GOAL/2' PADDLE BETWEEN

2X5'@+5 2KGOAL/3'PADDLE BETWEEN/WARMUP

3X15' 2:34.5 REGEN/2
PADDLE BETWEEN

2X 5:30 OR 1500M WHICHEVER FIRST
@ +7 2K GOAL/8'PADDLE BETWEEN/8'COOLDOWN/15'RACE WARMUP/BEST METERS 1360@ 38 HR160

RACE WARMUP/2X4X30"MAX/1'STATIC; FAN 10/8'BETWEEN SETS/10'COOLDOWN

3X10'MODERATE 2' PADD\LE; 25SPM/SPLIT2:27 FAN 10