10:00 WU
16x :30 max, 2:00 easy, drag on 200

10:00 WU
3x 10:00, 24spm, 2:00- pace, 3:00 recoveries

aerobic calorie burn, feet out, 18-19spm

GLR workout
5:00 WU
4x 10:00 rate ladders

10 WU
3:00 CD

10:00 WU
power work-out, drag @ 150
15x 0:30 max @26-28spm sub 1:45, 3:00 active recovery

easy calorie burn

10:00 WU
3x (5:00 @ 22spm, 3:00 recover, 5:00 @ 26spm, 3:00 recover)

water rower @ PF
10:00 WU
2x 30:00, 5:00 @ 18, 20, 22, 24, 22, 20
5:00 rest between
stretch legs

aerobic row @ GLR with a few team mates, 20-22spm

10:00 WU
variation of Larry's max power cycle, 1-30 hardest strokes, :30 recoveries, drag @ 165
7:00 CD to make 45:00 after…

10:00 WU
5x 5:00, 20, 22, 24, 26, 28spm, 2:00 recoveries

2x 30:00 SS calorie burn, 19-21 spm

10:00 WU
4x 6:00, 6k pace +10, +8, +8, +6, 1:00 recoveries
6:00 CD

10:00 WU, 2350m
30:00 @ 24 spm, 7535m
2:00 CD, 350m

#2, 21 spm avg

#1, 19 spm avg

some active recovery, very easy.
On water rower at PF. 18spm

WU and CD