WARMUP/COOLDOWN/2X750@ +1 TO +3 2KGOAL/8' PADDLE BETWEEN

WARMUP/2X4X300M@2K PACE 1:55/2'PADDLE BETWEEN/8'PADDLE BETWEEN ROUNDS/REGEN

3X15'@+30 2KGOAL/2'PADDLE BETWEEN

WARMUP/COOLDOWN; 3X4X150M MAX/30"PADDLE; 10' PADDLE BETWEEN ROUNDS/10' REGEN

WARMUP/COOLDOWN; 2X3X500M@0 TO -2 2KGOAL 1:55/5'PADDLE BETWEEN; 10'PADDLE BETWEEN SETS

WARMUP/COOLDOWN; 5X300M @ RACE PACE 1:55/SR ABOUT 36

4X12'@+40 2KGOAL (1:55)/2'PADDLE BETWEEN

WARMUP/6X500M/5'PADDLE BETWEEN; 1:59 - 1:54 SPLIT ABOUT 35SPM

WARMUP; 2X2000M @ 85-90%: 2:05 AND 2:02 SOLID/HR 175; 10' PADDLE BETWEEN/COOLDOWN

WARMUP/2X35"MAX/1'STATIC; 10' PADDLE BETWEEN/10' REGEN

WARMUP/2X1000M @ -2 2KGOAL/PADDLE; 2X1000M@ +1 2KGOAL

WARMUP/4X500M@-2 GOAL/REGEN/2XSAME TOUGH ONE

WARMUP/10X40"@1:50; 1:40 PADDLE BETWEEN/500M@-2 2K GOAL (1:55)

4X10'REGEN 2;33.5/24; 3'PADDLE BETWEEN

WARMUP/ 2X6X100M MAX/30" 7'PADDLE BETWEEN/REGEN

2X15'/2X5' EASY; FAVORING GROIN PULL

WARMUP; 3:50 OR 1000M - 3:50
@ 1:54.6 1003M/COOLDOWN - CK HEARTRATE

WARMUP/4X400@1;55 or less/regen

4X15' @ +302KGOAL 1:55/2' PADDLE BETWEEN

WARMUP; 4X400M @ 2K RACEPACE:1:55/37/4'PADDLE BETWEEN; 10'REGEN

4X10'@2:30/3' PADDLE BETWEEN

2X4X35"/1' STATIC; 10' PADDLE BETWEEN; 15' WARMUP/5'PADDLE

WARMUP RACE/100M/3:50 EITHER; 20' REGEN

2X15' REGEN

WARMUP/1000M OR 3:50 STOP EITHER; (MADE 1000 FIRST) REGEN