Slow row between 5 x 4:00 minutes

5 x 4:00 with 4 minute slow row - did take some non row breaks

Warmup

Slow row between 6 x 500's

6 x 500 meters - Interval 6 with 2 minute rest

6 x 500 meters - Interval 5 with 2 minute rest

6 x 500 meters - Interval 4 with 2 minute rest

6 x 500 meters - Interval 3 with 2 minute rest

6 x 500 meters - Interval 2 with 2 minute rest

6 x 500 meters - Interval 1 with 2 minute rest

Warm Up

Warm Up

After Abs Work

B4 Abs Work

2000 meter trial

Warmup row for 2000 meter trial

10-20-30-20-10 stroke pyramid with 10 slow strokes between each segment and 3 minute rest/row between 1st&2nd segments

10-20-30-20-10 stroke pyramid with 10 slow strokes between each segment and 3 minute rest/row between 1st&2nd segments

10-20-30-20-10 stroke pyramid with 10 slow strokes between each segment and 3 minute rest/row between 1st&2nd segments

Warm up for stroke pyramid

5 x 1000 5th interval with 4 minute rest btween