row 30 minutes steady then a few sprints then short cook down

am on trainer, pm row, 1k ez, 1k hard at 1:50 pace, 1 k ez

lifecycle, then weights, then ez row

ez row in pm, morning swim

ride, row, ride

trainer, then row 3k

am swim pm row moderate

ride than ez row

ride than row

ride hour on trainer moderate, row 4k

swim 3000 yards, row 3000 meters after

hour on bike than row, 250 ez 2000 at 1:57 pace, 250 ez

5000 at 1:59.4 pace, then some fast 200's, but cant stay on machine, then weights then 1500 ez

2k warmup, 8 x500 descend from 1:59 to 1:49. , average 1:54.9 1k ez

4k build, average pace of 2:03, weights, then 1k ez

4k row under 16min, 1:57 pace, 2x500 under 1:50, 1500 ez

hour on bike trainer ez row

2000 build, then all out 20 in 36.6 then ez 500 or so

ez 1500, some hard 200's but kept falling off ,then a 36.4 200, 1000 ez

6000 meters build, average 2:02.4, 200 fast, then 1k+ ez

ez ride then row

row, weights row

500 warmup, then 30 minutes steady, averaged 1:59.4, 1000 cooldown then 200 for time, cooldown again

swim 3000 yards, row 3k ez with some accelerations