Sunny and hot.  Very light wind.  Head wind heading up river.

Plan:

1.  4 x rate ladders (1000m @ r16, 1000m @ r18, 750m @ r20)
2. 2′ rest
3. HR cap at 155.

Not much to talk about.   A nice session focused on technique.

Tomorrow:  5x2K / 5′ rest.  rate target: r28, pace target: 2:15.