3sets of 20minutes at a stroke Rate of 22 in Jacksonville FL using my non-favorite Matrix Rowers. Oh well at least got the work in

Did 2 hard 500m during this workout. Both were 1:56 Steady First then some Speed and finish with Form work by KREW/LiveRowing

2x5000@26

3x15min w 3r. Stroke 22-24 by KREW/LiveRowing

4x12 min. Steady State Row in Jacksonville Florida. Nice and easy working on form

Indoor Steady State Row in Jacksonville FL. 45min in two segments, (25,20). Stroke Rate 22&24 w changes every 4 minutes.

Recovery Row. 40 Minutes Steady State in Stuart Fl

1250m Race Pace and 3x250m by KREW/LiveRowing

30 min Steady State w 5 x 20 Hard pulls at Race Pace by KREW/LiveRowing

2/1 2k work by KREW/LiveRowing

Recovery Row in Stuart Fl
4x10min with 2min r.
Then a quick 250m swim in the pool to stretch out

Steady State in Stuart FL. (9X4 min with 1 min rest @22 SPM. Average work time was 2:15

Steady State 25 then 20

2k Practice by KREW/LiveRowing

Speed intervals in Chattanooga

Warm-ups