Week Commencing31/11/2005
Session 1	Session	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
	Distance (K)		10	8	10		14	12
	Type		UT1	UT2	UT1		UT1 / UT2	UT1
	Reps / Sets		1x40	Technique &  6x12 stroke burst	1x40		To include 1 x 30'	1x40
	Rate		20-22	18-20	20-22		20	20-22
	Rest		None	None	None		None	None
Session 2	Distance (K)	14		12			12	8
	Type	UT2	Run & Circuits	AT	Run & Circuits		UT1	Henley Sculls
	Reps / Sets	1 x 60'	3 x light weights	6 x 5'	3 x  weights		2 x 20' change every 5'
	Rate	18-20		26-28			18-20-22-24             20-22-24-26	Max
	Rest	none	40" on 20" off	3'	40" on 20" off		4'	When finished!!
		14	10	20	10	0	26	20
Session 1	Session	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
	Distance (K)		10	8	10		14
	Type		UT1	UT2	UT1		UT1 / UT2
	Reps / Sets		1x40	Technique &  6x12 stroke burst	1x40		To include 1 x 30'
	Rate		20-22	18-20	20-22		20
	Rest		None	None	None		None
Session 2	Distance (K)	14		10	10		12	8
	Type	UT2	Run, Circuits	TR	UT1		UT1 / AT	Stourport Sculls
	Reps / Sets	1 x 60'	4 x  weights	8 x 3'	1x40		3x10' (4'+3'+2'+1')
	Rate	18-20		26-28	20-22		18-20-22-24	Max
	Rest	none	40" on 20" off	4'	None		3'	When finished!!
		14	10	18	20	0	26	8
							Total KM for 2 Weeks	196