steady state

15:00 WU
3x 5:00, target 1:50, 6:00 recoveries, 1:49.1-150.5, drag 115, 28-29spm
short rest, 12:00 CD to make 60 mins

SS, 20-21 spm

10:00 WU
3x 10:00, 6:00 recoveries, 1:55ish, 26-27spm, drag 118

steady state, 20-22 spm

10:00 WU
8x 1:00 max, 2:00 recoveries
20:00, max :30, 2:00 recoveries

10:00 WU
2x 16:00, goal 2:03- 2:01.9, 2:02.3, 23-24spm, 5:00 paddle between, 5:00 CD

10:00 WU
4x 5:00, 1:50 pace, 26-27 spm, 5:00 recoveries

10:00 WU
3x 8:00, 5:00 recovery, 1:55.x, 26spm, drag 120

10:00 WU
6x 1:30 max, 427m-439m, 2:00 recoveries
30:00 steady, 20 spm 6730m

easy row to loosen up, 19spm

WU and staying loose at NE Sprints

NE Sprints

easy meters

10:00 WU
34:00, every 3:00, a 10 max then recover

warm up and stay loose

10:00 WU
2x 2k with rest between, 7:07.9 and 7:19.8
30:00 aerobic cooldown

drag 117, avg. 29spm

10:00 WU
2x 33:00 rate ladder, 3:00e 16 thru 26 and back down

rate ladder 3:00e 16 thru 26, back down, 33:00 total
5:00 rest
alternating ON and OFF's, 1:00 thru 4:00 and back down, 40:00…