warm up

10000m, no rest
- 3750m, SR20 @ 2:03
- 1250m, SR26 @ 1:53
- 3750m, SR 22 @ 2:00
- 1250m, Sr28 @ 1:51(fail, 1:51.8)

20:00, continuous, Dark Horse,
- 2:00, SR16 @ 2:07
- 1:00, SR24 @ 1:54
- 2:00, SR17 @ 2:07
- 2:00, SR19 @ 2:05
- 1:00…

warm up

4 x 3000m, 2:00 rest
- SR18 @ 2:04
- SR20 @ 2:02
- SR22 @ 2:00
- SR24 @ 1:58

warm up

6 x 1500m, no rest
- SR18 @ 2:02
- SR20 @ 2:00
- SR22 @ 1:58
- SR18 @ 2:02
- SR20 @ 2:00
- SR22 @ 1:58

warm up

4000m, 3000m, 2000m, 1000m. 2:30 rest, FM
- SR22 @ 2:01(2K +16)
- SR24 @ 1:59(2K +14)
- SR26 @ 1:56(2K +11)
- SR28 @ 1:51…

8 x 500m, 1:00rest
- 2 X 1:50
- 2 x 1:49
- 2 x 1:48
- 2 x 1:47

warm up

6 x 5:00, no rest
- SR18 @ 2:02
- SR20 @ 2:00
- SR22 @ 1:58
- SR18 @ 2:02
- SR20 @ 2:00
- SR22 @ 1:58

8000m, no rest, FM rowing
- 2000m, SR18 @ 2:05
- 1000m, SR28 @ 1:50
- 2000m, SR18 @ 2:05
- 1000m, SR28 @ 1:50
- 2000m…

warm up

12000m(8 x 1500m splits, no rest) FM rowing
SR22/26/22/26/22/26/22/26
- SR22 @ 2:01
- SR26 @ 1:57
Fail final split

warm up

2818m x 3 (3:00 rest after each), FM rowing
- SR28 @ 1:53
- SR24 @ 1:58
- SR20 @ 2:03

warm up

30:00, 20:00, 10:00 (2:00 rest after each) Rowelite
- 30:00, SR20 @ 2:04.8
- 20:00, SR22 @ 2:01.8
- 10:00, SR24 @ 1:58.8

5000m(1000m splits) FM rowing
- SR18 @ 2:05
- SR22 @ 2:00
- SR26 @ 1:55
- SR22 @ 2:00
- SR18 @ 2:05