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

2k at 6:56, 1k at 3:19, 500 at 1:33, 2k at 6:59 (5 min rest between rows)

1K warm-up and 1K cooldown

Intervals in a CF workout

:30/:30 x 15

15 min at moderate SS pace