Hi all,

Sorry for being a bit late with ergs this week, hopefully still in
time for those of you looking for a Monday night session...

1) Warm-up 5min feet out @ about +15, then...
1000m @ -4
Rest 3min
1000m @ -5
Rest 3min
1000m @ -6
Rest 3min
1000m @ -7
Rest 3min
Warm-down 3min @ +15
This should start to give you some indication of where your limits
are.  It's far from impossible, make sure you stick to the rest times
accurately - you should start each successive piece WITHOUT a full
recovery.

2) Warm-up 3min feet out, then...
Set 30min on the clock, and complete the following rating based work...
5min @ 22
5min @ 24
5min @ 26
5min @ 24
5min @ 22
2min @ 24
2min @ 26
1min @ 28
* cover up the split time on the screen - just leave time and rating
exposed.  Pull as hard as you think you should - it's good practice in
scaling pressure to rating.  This should be fairly easy - just a
chance to get a little more distance in the legs.  As most of you will
be doing more speedwork on the water, take this opportunity to do some
steady-state tempo work.

We'll get into some serious high speed work next week, so enjoy this
while you can!

Drew