7 x (3 min @18, 2 min @24, 1 min @30)

warmup

cool down.

7 min,6,5,4,3,2,1 varying intensity, 2 min recovery.

warmup

8 x (3 min at 22, 1 min at 30+)

warmup

intervals, 2 min all out, 1:30 recovery, 1:30 all out, 1:00 recovery, 1 min all out 30 seconds recovery, 30 seconds hard

warmup

3 minutes at 26, 1 minute easy, 1 minute at 28 full pressure, 2 minutes easy x 6

extra

ratings of 20, 18, 16, 18, 20

10 hard, 10 off, x 6, followed by 2 minutes paddle.

steady state 18-20

steady state 18-20

steady state with some pause drills.

Intervals

warmup

cool down.

3 steady state, 1 full pressure, 1 paddle.

3 steady state, 1 full pressure, 1 paddle.

warmup