On the Water

4 x 2mins on 1mins off x 3

03:57 H: 3.64m 22:35 L: 2.28m

4 x 8mins on 2mins off in small groups

02:28 H: 4.25m 07:57 L: 1.40m 14:47 H: 4.28m 20:11 L: 1.41m

6 x 6mins on 2 off

01:26 H: 4.33m 07:16 L: 1.03m 13:50 H: 4.41m 19:28 L: 1.17m

8 x 4mins on 1 off

00:22 H: 4.37m 06:09 L: 0.67m 13:00 H: 4.48m 18:29 L: 0.82m

Long Time Trial

04:13 L: 1.10m 10:28 H: 4.25m 16:33 L: 1.15m 23:16 H: 4.29m

4 x Bridge Runs

02:42 L: 1.74m 08:42 H: 3.83m
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