2x 30:00 @20spm calorie burn, hard 10 every 3:00, feet out
10:00 rest between

10:00 WU
7x 3:00 @26spm, goal <1:54,
1:52.1 - 1:54.2
4:00 CD

10:00 WU
2x, max effort
1:00 @24
2:00 @26
3:00 @ 28
2:00 @26
1:00 @ 24
equal active recoveries
3:00 CD

10:00 WU
15x :30, drag @ 170, 29-32spm, 145-150m, 1:30 active recoveries
5:00 CD

10:00 WU
5x 3:00, goal pace 1:50, 1:47-1:51, 3:00 active recovery
10:00 CD

15:00 WU
4x 2k, 24, 26, 26, 24 spm. Full recoveries between. Goal of sub 2:00 pace each.
15:00 CD

easy calorie burn, feet out

10:00 WU
3x (5x 500m with 1:00, 26 min rate, escalating paces)
3:00 CD

feet out calorie burn

before and after 2k TT
11:00 WU
25:00 ss, 20 spm

10:00 WU
5:00, 5, 5, 4, 3, 2 @ 22, 24, 26, 28, 30, max effort, drag @ 120, 2:00 recoveries

10:00 WU
5x 1k, 4:00 recoveries, 3:29-3:39, 30spm avg

water rower at PF, 22-24spm

thought I wanted a workout couldn't make it happen.
Feet out, 17spm

10:00 WU
3x 2k @23-24 with 1:00 max at 1250m and 250m to go. 3:00 recoveries
7:43-7:46

10:00 WU
2x 6k, 23:57, 24:22, 24spm, 9:00 paddle between
2:00 CD

10:00 WU
3x 12:00, 3:00 recover.
23spm, 3033m
25spm, 3010m
27spm, 3025m
5:00 CD

10:00 WU
3x 4:00 @ 20, 3:00 @ 22, 2:00 @ 24, 1:00 @ 26, 2:00 recoveries, 2572m, 2532m, 2540m, drag 125
4:00 CD

10:00 WU
2x 1k @ 22, 24, 26, 28spm, 0:30 recoveries
1k CD