easy 15 min row

1k warm-up and then a 6x500 with 1'R, overall pace for intervals was 1:36.5

Did a 1:33 after the 2k HD

HD on a 2k test......dang!! So mad at myself

Cool down

Warmup

Moderate SS at 19 SPM

250,500,750,1000,750,
500,250 pyramid 1:30 rest for each 250 rowed, overall 1:36.8 pace

1k warm-up, 1k cooldown

20 min SS, legs tired

Moderate/hard pace at 30 SPM

Intervals in a CF workout

3x1k, 2x500, wasn't feeling it, slower than planned

Moderate pace at 20 SPM

Moderate/Hard pace at 30 SPM

2k, 1.5k,1k,500m after hard CF workout

Easy 15 min row at 18 SPM

2k warm-up and 2K cooldown

Moderate 15 min row