WARMUP/COOLDOWN/2X4X35"/1' PADDLE; 10' PADDLE BETWEEN

WARMUP/COOLDOWN/3'@+1GOAL/7'PADDLE

RACE WARMUP/COOLDOWN; 2X3X25STKS(30") 1'STATIC BETWEEN; 10'PADDLE BETWEEN ROUNDS

4X10'@+35GOAL/2'PADDLE BETWEEN

RACE WARMUP/COOLDOWN;5'@+2GOAL/2X10'@+30/2'PADDLE

5X10'@+40 GOAL/2' PADDLE BETWEEN

WARMUP/COOLDOWN/4X90" LESS THAN GOAL/4'PADDLE/7'PADDLE

RACE WARMUP/2X5X20STKS UNDER GOAL/30STKS PADDLE/7'
PADDLE BETWEEN

4X10'@+35 GOAL/2'PADDLE BETWEEN

RACE WARMUP/COOLDOWN/2X5'@+2GOAL/7'PADDLE BETWEEN

3X10'@+30/2' PADDLE/5' COOLDOWN

2X10'@+40/2' PADDLE/WARMUP/INTERRUPTED

PADDLE

4x10'@+30 GOAL/2'PADDLE BETWEEN

WORLD VITUAL ERG CHALLENGE

15'RACE WARMUP/1000M TEST:1:53.6/SPLIT 3:47.2/1000M

3X10'@+30GOAL/2'PADDLE BETWEEN

RACE WARMUP/5' COOLDOWN - INTERRUPTED

RACE WARMUP/5X90" GOAL5' PADDLE BETWEEN/COOLDEOWN

RACE WARMUP/2X4X25STKS MAX/1'STATIC/7' BETWEEN ROUNDS/7'COOLDOWN

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

WARMUP/4X90"BELOW GOAL/4' PADDLE BETWEEN

2X4X40" BELOW GOAL/30" PADDLE BETWEEN/5' PADDLE BETWEEN ROUNDS/15' WARMUP

4X10'@+35/2'PADDLE BETWEEN

2X10' PADDLE/2' PADDLE; LOOSEN UP AFTER RACING