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

Long Steady State
4x15min w 2min r
2:17.4 @22
2:16.5 @23
2:15.2 @23
2:14.4 @23

22-24 Stroke change every 2:30<…

3 x1K with warm-up and cool-down

3 x1K with warm-up and cool-down

15min WU
3@1000m with 4min r
15min CD

500M avg
2:02.6 @30
2:04.1 @29
2:02.0 @31

Speed Endurance Row
2k segmented
15 min Warm up @ 2:25
1500 meters @ 2:05 @ 28spm
30seconds rest
500 meters @ 1:57 @…

Road and resistance band Wednesday.
15min Row
Followed by Resistance band workout. Magic 500 reps using 10 exercises

Speed Row workout
2(4x1 with one min off)
15 Warm-up
5 minutes between work sets
5 min cooldown