3 x 2k rate 24, 24 & 25 with 3:40s rest

1.52.2
1.52.0
1.51.6

4 x 500m rate 20 / 40s rest
- 4min cooldown between

1 ) 1.53.2
2) 1.52.5
3) 1.52.1
4) 1.50.4

Rate 24

8 x 750m rate 23/24 with 1:20r

1st: 1.54.8
Last: 1.45.6

5 x 1000m rate 25/26 with 2:30r

1.49.4
1.49.0
1.48.4
1.48.1
1.46.1

7km, 6km and 3km rate 18

7km - 2.02.8
6km - 2.02.2
3km - 1.58.8

23 x 1 min rate 24 with 30s rest

1st - 1.50.5
Last - 1.46.7

6, 5 and 4km rate 18
3:30r then 3:00 rest

2.02.9 - 6k
2.02.5 - 5k
2.00.4 - 4k

3 x 2k @20spm w / min rest

1.54.5
1.54.1
1.52.4

New 30 R 20 PB

1st 6 min = 1.57.3
5th 6 min = 1.54.7

6 x 200m rate 30 with 45s rest
1st - 1.40.0
Last - 1.29.2

10 x 1 min rate 28 with 30s rest (concentrating on SR than power)
1st - 1.49.0
10th - 1.42.7

Rate 22 - feet out row - no straps

5 x 1000m with 1:20rest rate 20

1.54.1
1.53.2
1.51.4
1.50.1
1.49.2

5-4-3km rate 22

19.58.2 -:- 1.59.8
15.51.7 -:- 1.58.9
11.42.1 -:- 1.57.0

Rate 20 warm up

3 x 4000 rate 18 with 3 min rest
1 - 2.02.1 —- 16.17.1
2 - 2.01.9 —- 16.15.7
3 - 2.01.1 —— 16.09.1

Rate 20

20 x 500m rate 24 with 30s rest

7 x 5 mins with 2 mins rest rate 18

1st @ 1.58.2
7th @ 1.55.1

Rate 18 through to 26
1 min on / 30s rest
Rate 18 - 1.59.5
Rate 26 - 138.0

Rate 21/22 warm up