WARMUP/3X12'@ 2KGOAL+30/2' PADDLE BETWEEN

WARMUP/2X1000M@+2 2KGOAL/7'PADDLE BETWEEN

2X20' @+25 GOAL/5' PADDLE

5X400@2KGOAL/4'PADDLE BETWEEN/WARMUP

4X10'REGENT/PADDLE BETWEEN

WARMUP/2X6X100MMAX/30"PADDLE; 10' PADDLE BETWEEN ROUNDS/10'REGEN

WARMUP/2X3:50 OR 1000M WHICHEVER FIRST/9' PADDLE BETWEEN

2X4X175M MAX/1'STATIC REST/10' BETWEEN ROUNDS/WARMUP/10'REGEN

4X12'@+35 2KGOAL/2'PADDLE BETWEEN

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

WARMUP; 4X400M 2KGOAL(1:55)/5' PADDLE BETWEEN/5'REGEN

3X6X100M MAX/30" PADDLE; 7' PADDLE BETWEEN ROUNDS

3X1000M OR 3:50 WHICHEVER COMES FIRST; 8' PADDLE BETWEEN BEST 1:57.8

2X200MAX/30"PADDLE; 10'PADDLE BETWEEN

3X12' @ +30/2'PADDLE BETWEEN

3MI 2X W/BRIDE; 24-31 GOOD WORK

4X2000M @2;27/3'PADDLE BETWEEN

3X2000@+30; 7' PADDLE BETWEEN

4X10'/2'PADDLE BETWEEN

4MI 2X W/NASH WINDY!

WARMUP/1X 3:50 OR 1000M WHICHEVER COMES FIRST. METERS 990/3:50

WARMUP/2X4X175MAX/1' STATIC/7'PADDLE BETWEEN/10'REGEN

2X15'@+40 2KGOAL (2:29)/3' PADDLE BETWEEN

3X2K@2:24/24SPM

5MI 2X W/BRIDE MODERATE PRESSURE 24-30SPM