500 warmup, 2500 of intervals, 100, 200, 300, 400, 500,400,300,200,100, ez 1000, the intervals were in 8:35.6 or sub 1;45 average

row 5k, weights, row 4k broken, last 2k under 8 min

ride 35, row ez build up

2000 row, weights 2000 row ez

ez 2k row after bike

2K EZ, THEN WEIGHTS, THEN 2K EZ,

60 mile ride fast then short row, THEN 500 FOR TIME

am, ez ride, pm moderate row

swim, row 2k in 7:54, weights, ez 2k

swim 3000 meters, row 3000 meters, then go paddleboarding!

40 mile ride 5k row moderate

swim then row

row after ride

5000 meters in 19;49, THEN 5X500 DESCEND from 1:55 to 1:44, then2500 ez

9x333 meters, i
1 min rest between each,total time of 10;27;3 trhen ez 500, all after 2 mile swim

ride 30, row ez