9:00 warm up
5x 1k, 3:00 recoveries

10:00 warm up
2x 10:00, 1:56-1:57, 4:00 recover
5:00 sub 1:57, 5:00 cool down

easy row to hit 1,000,000m

GLR workout on erg
2x (4x 750m, 2:00 recoveries), 5:00 rest between sets

quick arms, slow slide, 20-21 spm

steady 20 spm, slow slide

20 spm, hard 10 each 5:00 after 10:00 warm up.

10:00 warm up
8x 500m, 1:44.9-1:49.0, 3:00 recoveries

quick hands, slow slide

quick hands, slow slide

quick hands away, slow up the slide, 18-19 spm
a few pauses at 10:00 intervals

10:00 warm up
10's @ max drag, max effort every 3:00 for 30:00
ref. 400 watts max

steady with max :30 every 5:00 after 10:00 of warm up.

slow and steady

GLR-
15:00 warm ups-
1500m trial @ 5:09.9

10:00 warm up
4x 500m, 2:00 recovery
10:30 cool down

steady volume meters

pre-tank warm up

Challenge meters

10:00 warm up
4x 1k, 3:40, 3:40, 3:45, 3:48
cooldown to round out the minutes