Friday, 6 July –

Warm-up : 10 minutes

3′ @ 26 Full Pressure
2′ OFF
2′ @ 28 Full Pressure
1′ OFF
1′ @ 30 Full Pressure

3 minutes off Paddle

Repeat

Monday, 9 July

40 minutes steady state
4,3,2,1 @ 18, 20, 22, 24

Wednesday, 11 July
12′ @ 24 (2+5k pace) 1st 2-3 minutes can be a warm-up into 5k pace
3′ min OFF
8′ @ 26 (5k Pace)
3′ min OFF
6′ min @ 28 (-2) 5K pace)
Cool Down

Friday, 13 July
Warm-up – 10 minutes

1 minute ON
1 minute OFF
x 7 (strk 30)

Rest 5 minutes

1 minute ON
1 minute OFF (strk 32)

Monday, 16 July
1 minute ON
1 minute OFF
x 20
PACE: -2 (5k Pace)

Wednesday, 18 July
Warm-Up
3 x 1,500 meters with 3 minutes rest

@ 24 (5K pace), 26 (+6 above 2k pace), 28 (+4 above 2K pace)

Cool down

Friday, 20 July
Warm-up
30 seconds ON, 30 seconds OFF
x 20 (Full Pressure) rate 32

Paddle 3-5 min
30″ ON, 30″ OFF
x 20 (Full Pressure) rate 34

Monday, 23 July
2 x 18 min
2 min of skill and drill (at the end of 18 min)
Rate @ 22, 24 (2 minutes at each rate up and down)
PACE: rate 22 @+19, rate 24 @+17 (above 2k pace)

Wednesday, 25 July
Warm-up
3 x 8′ (20 +6, 22+4, 24+2, 26 (5k pace)
3 minutes rest
PACE: end up at 5k pace (26)

Cool Down