warm down

3mins soft, 2 mins medium, 1 min hard x 5 sets.

Steady with big finish

Cool down after 6K

10 hard strokes at start of every 500m

5 x 500m with 1’ rest

6 x 4 minutes with 1’ 30” rest.

Simple 30 min row

2 x 20’ with 1’ rest
1 x 5’ 2 soft, 2 medium, 1 hard

3’ steady plus 1’ hard. X 10 reps.
4’ cool down row not included

3’ x 22-24. 2’ x 25-27 1’ x 28-30. Six reps.

30 minute steady row but lost Just over a minute mucking around with ear phones

6x 500m with 2 min rest between.

6x4 min with 2 min slow row recovery

Benchmark 30 mins no. 1

Workout 3

Workout 1 & 2