5 X 5’ with 3’ gentle after each

5’ warm up
5 X 3’ with 1’ gentle after each
5’ cool down

1 hour with alternate 5’ at 22 and 26 spm. 5’ cooldown at end

2 X 8k with 5’ gentle after each

2 X 21’ with complicated variation in spm. 4’ gentle after each

1 K cooldown

3 X 2K with 2’ gentle between

4 X 6’ with 3’ gentle between.

3 X 2k with 3’ gentle between

6 X 3’ with 3’ gentle between.

3 X 3000 with 4’ rest between

cooldown

3 x 8' no rest between

3 x 15' with 4' gentle between. 3' cool down on end to bring it up to an hour

20 x 20" flat out with 40" gentle between. Plus 1010m warm down

Warm down

6 X 3’ with 3’ gentle rowing between. Best rep: 774m

3 x 8': 5' easy, 2' moderate, 1' hard. 2'30" warm down at end

Warm down

Warm up

8 X 500m, 1’ rest between. Used as technique training session so times a bit varied

Warm Down