1500 warmpup, 2800 ctc variable intervals, 700 cooldown, variable was 700, 600, 500, 400, 300 200 100, in 9:57.8

weights, then quick row 250 ez, 2000 hard 250 ez 2k 7:45

swim 4000, row 5000 with a few bursts

bike trainer, then row

2k warmup, 11x500 in 21:04.6 descend from 1;59 to 1:49, 2k cool down plus recovery meters

2 hours on bike, then row 5K

3000 swim then ez 3000 row, core work

ride then row

am spin, pm weights row

1000 ez, 6x1000 in 23:08, descend from 1:58 to 1:52, 1000 ez cooldown and some recovery

row after hard spin workout

40 mile ride, then row moderate

am spin, pm 2500 m row, weights, 2500+ meter row,in both rows i did 2k under 8min, the rest ez

am spin, pm short row, 250 ez, 2000 at 1:58.6 pace, 250 ez

am swim,4000, pm ez row

am swim, pm moderate row after brisk walk

spin class, 3k row ez

Diamonds CTC workout, 3m rest 1, 2:30 rest 1min, 2min rest 1, 1:30 rest 1 then 1min - 2786m plsu some warmup and warmdown

16x500, first and last ez, 14x500 descend, 159 to 1:45