On the Water

8 x 800m

11:20H: 4.78m17:30L: 0.51m23:36H: 4.80m

3 x Railway Bridge runs

3:05L: 1.61m9:25H: 4.14m15:30L: 1.58m

6 x Red post to Red post

0:59L: 2.30m5:55H: 3.27m14:05L: 2.35m18:20H: 3.23m

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
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