250 / 5 x 300 / 250
250s @ 32, 300s @ 30
1:42.8 44.0 43.0 43.6 43.5 43.1 41.0
140 150 152 153 155 156…

3 x 12:00/4:00R 18/20/22
s/m metres /500 HB
18 2859 2:05.9 143 148 149 151
20 2929 2:02.9 149 155 157 159
22 3005 1:59.8…

8 x 250 / 1:00R 1st & last reps 32 s/m, middle 6 @ 30 s/m
/500 1:44.0 4.0 3.4 3.4 3.0 2.8 2.8 1.2
HB 131 142 144 144…

Const. 24 8 x 1:15/1:15R
140 42 44 44 45 45 46 46
All 1:55.3

Const. 24 8 x 1:15/1:15R
All 1:56.7
134 35 37 37 37 38 40 41

Const. 28 8 x 1:15/1:15R
129 33 34 38 40 41 42 42
1:50.9 .6 .6 .6 .6 .6 .6 .9

Const. 32 8 x 1:15/1:15R
140 47 50 52 54 56 57 58
1:44.7 3.3 4.4 .4 .7 .4 .7 .7

Const. 22
131 138 142 146 148
1:59.8 .8 .7 .6 .6

Const. 24
140 149 153 155 157
2:00 1:59.7 59.8 2:00.0 59.8

Const. 20
134 142 147 151 153
1:59.8 .8 .8 .8 .7

Const. 26 138 47 53 57 59
/400 1:31.2 .1 .1 .1 .0
/500 1:54.0 3.8 3.8 3.8 3.7

40 s/m 153 HB

Const. 26 (almost)
1:51.1 1.5 0.7 49.8
27 26 26 26
133 47 51 54

4 x (10:00 / 1:30R) 18/20/18/20
/500 2:04.4 1.4 4.2 1.1
m 2411 70 14 76
HB 146 155 158 165

Const. 30 8 x (1:00/1:00R)
/500 1:44.8 .5 .5 .5 .5 .5 .5 .5
dist. 286 287.......
HB 143 49 50 52 53 54 56 55

Const. 22
/250 54.2 6.6 6.4 6.6 6.4 6.2 6.2 4.0

Const. 24 1:53.0 .5 .7 .5 2.2
45.2 .4 .5 .4 4.9

Const. 30

Const. 22 8 x (1:00)1:00R)
263 68 68 71 73 73 74 73
(263 1:54.0 268 1:51.9 271 1:50.7 273 1:49.8 274 1:49.4)

2000/1000/2000/1000 @ 20/22/20/24 with 2:00R
Target pace 20 2:00, 22 1:57, 24 1:54.
Achieved:
2000 1000 2000 302
…

9 x (45s / 45sR)
Reps done at const. 32 s/m (24 strokes), rec done @ const. 20 s/m (averaged 2:24 - ideal is 2:12-2:15 for this Billa…

2 x 10'/1.5'R 1st rep 18 2nd 20
2:03.9 (2420) 2:00.9 (2480)

12 x (0:30 / 0:30R) Recovery @ 20 (to be done at 2:12 - 2:15 achieved 2:25.4)
m/rep 141 2 3 3 3 3 3 3 3 2 3 4
1st rep…

Constant 20
1:58.0 7.9 7.9 8.0 7.8 7.4

Constant 20
/400 1:57.8 8.1 8.0 7.8 7.7