1000m easy

3 min warm up

20x 20secs with 40 secs light int

7 x250 ..7 x 250 light

500 m time trial

3 min warm up

Pyramid 1 hard 3 light to 15 hard and back down

500m.time trial

3 x1000 3 min easy in rest

1000 m part of 3 set 1000

2 x 1000 1 min easy

Damper 7 better

On 8 damper

Pyramid 10 hard 10 easy to.50 and back down to.10

500 mod ..hard down to 100 and back to 400

250 easy hard pyramid to 100 and back up

7 x 1min 30 secs rest light

10x 1 min 1 min.light pressure

8 x2min with 1 min light pressure int ..1.57 ave split

Pyramid 10 hard 10 easy to 50 and back to 10 strokes

9 x 1.40 2min rest after interval 5 otherwise 20 secs messed up Interval ...1.20 instead 2nd half

2min x8 ..1 min rest int

90 secs on 90 secs rest x6