30 min recovery ride, then 500 ez, 2000 under 8, 500 ez

short row then tons of ab work

am swim, ez pm row

hours spin ftp test, then short row

spin hard, leg weights, short ez row

spin class zone 2, then 500 ez row, 4k hard, 500 ez, just under 20min total

90 minutes on trainer then row

500 ez, hard 2k under 8, 500 ez

2k warmup, 10x500 descend,all under 2min, 2k cool down and 1k recovery

bike trainer for hour, then ez row

am ride, pm ez row

hour row, with warmup and wm down i rowed over 15k.....

500 ez, 10k build, with 2:02.7 average per 500, 1000 ez

row then weights

spinm stairs ccski, then row

2k before weights, weights, 2k after

spin for hour then row, 2000 build, 500 ez, 2k in 7:52

no warmup