warm-up, cool-down

Moderate pace - 22 SPM

10x250 - not all out - more just experimenting with some DF and starts

20 min SS - 20 SPM

4x2000, all rows under 7 min - pace per 1:44.7, 1:44.5, 1:44.7, 1:44.9

1K warm-up and cool-down

Calorie intervals as part of a CF workout

Hard but not max 5K - 1:48ish for 3K then faster in last 2K

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