Did workout with BVA Crew 10/7/5/3/3 22-30spm paddled in between

Lots of SS at 22-26 2:15-2:10 pace mixed with some paddling BVA Workout

20spm/nothing hard

2.5K SS at 22-24; the mishmosh of stuff including 3 X 10 strokes on damper setting 10

6K SS 20-22spm 2:20-2:15pace; 3 X 500m at 26-30 2:00pace; warmdown

120 DF 5K SS @22/2:20; paddle; 2 X 5' 26-34 with Danielle 2:10-1:55 pace

Starts and stops with an NBC class

SS pretty much

SS at 2:20 or so.

6K SS @20-22 2:20 pace; 4 X 500m @28-30 1:55 pace with 250m off then warm down

6500 steady state at 2:18/20-22 and then a few 500m pieces

Warmup plus 2 X 20 from 22-28 with BVA Rowers

4K SS @17-19/2:20; 5 X 250m @30-34/1:50 w/250off & Warmdown

All steady state at 20-22/2:20 pace; did 6K regularly for the past two weeks at steady state combined with 250m sprints

1K warmup and then a smattering of 250m hard pieces. Recovering from mini-flu.

2:30 Pace @ 17-20

Felt pretty good throughout; 22-24 spm/2:20-2:10 pace nonstop

2:30-2:15 pace @18-20spm got to last 500 before I had to paddle