quick SS

intervals mixed with other CF movements during a workout

3x15min with 5min rest - 1:48, 1:52.5, 1:52.5

8x500

Moderate paced SS (1:52.5)

PB, close to,my sub 6:30 goal, paced pretty well

2k warm-up, 2k coolfown

15 min SS

PR for 1:00 test - tried at higher DF of 160, now wondering if I should do that more often for 500M test and such

2k warmup, 1k cooldown

Short easy row at 1:55

30 minutes at moderate/hard pace (1:51.2), 5 min rest 15 minutes at moderate hard pace (1:52.3)

Short moderate pace (1:54) row

6x500, 1 min. rest - overall avg pace 1:36.6 - felt good could have possibly went quicker in early sets

warmup

Just an easy SS row for 15 minutes - legs super sore from hard CF workout a couple days ago

Moderate SS - 21 SPM

15 min easy pace row - active recovery, was feeling wore out

15 min at moderate pace - pressed for time

SS after 500m test

SS - mod pace at 20 SPM

quick workout - short on time

15x150m, 30 second rest - wasn't sure how to pace - did all right at about 1:30 pace

1k warmup and 1k cooldown