3456m s/m 20 3 min rest 789m a/m 24 2.30 rest 321m x 10 s/m 28 1.25 rest

13x 300m

10x 400m

1500m s/m 20 1250m s/m 22 1000m s/m 24 750m s/m 26 500m s/m 28 250m s/m 30 2 min rest

3000m s/m 21 10x 350m s/m 27

20x 300m 1 min rest

3333m s/m 20 2222 s/m 22 1111m s/m 24 555m s/m 26 222 a/m 28

3000m s/m 20 1000s/m 22 2x 500m s/m 24 2x 300m s/m 28

2x 800,600,400,250 1 min rest

10x 300m 1 min rest s/m 28

Warm up for sprints

20x 300m

7x 600m s/m 24 1 min rest

2500m s/m 22 3 mins rest 10x 350m s/m 26 1 min rest

20x 300m 1 min rest. New year, new body, injury free, finally. It’s a long road ahead

2000m 3 min rest 5x 400m

10x 400m 1 min rest 2 workout after neck injury feeling good

10x 400m first row after neck issues

12 x 400m 1 min rest

10x 400m warm up for shoulders