GLR pre-water
6x 1:30 max, 2:30 recoveries, 439m-454m

GLR practice
6x 1:30 max, 2:00 recoveries, 439-447m, estimate of recovery meters

GLR pre-practice
6x 1:00, 2:00 recoveries, 300-306m
estimate of recovery meters

GLR pre-practice, 6x 1:00, 1:30 recovery, 301-305m
estimate on recovery meters

pre-practice erg, 6x 1:00, 1:00 recover
298-309m

2000m WU
3x 1k, 25-26 spm, 3:35-3:40, 5:00 recoveries
10:00 CD

feet out, 17-19spm
watching Sox

@PF on water rower
just steady 20-22spm

@PF on water rower
10:00 WU
3x 3:30, 25-27 spm, 5:00 recovery
8:00 CD

GLR practice, warm up while waiting for 1x to return to docks

10:00 WU, steady 20-21spm

GLR practice, steady 24spm, 1:57-2:00 pace

GLR practice, stroke pyramid, 16-18-20-22-20-18

10:00 WU
after WU, :30 max effort, 28-30spm, 2:30 recover but harder than a paddle, 2-23spm

Sox on tube.
10:00 WU
4x (5:00 @ 24-25spm, sub 2:00 pace, 5:00 recover)

GLR pre-practice
2x (5x 1:00 max, 1:00 recover)

GLR pre-practice
9:00 WU
4x 4:00 hard, 2:00 recover

steady, 20-22spm

GLR practice- WU for 1k trial