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

500 wmup 7500 in 30 minutes, 500 ez

2500 warmup 8x500 descend, 2:00 to 1:53, 1000 ez, some recovery

row 2500, weights row 2500 steady each time 2:05

bike trainer then row

swim 2000 then row ez

500 ez, 5000 build 500 ez, 5k in 19:54

swim 3500 then row and weights, build row to sub 8.

1000 ez, 2000 in 742, 1000 ez

hour spin hard, hen build row, 500 ez, 1000 in 3:57. 500 ez

am swim, pm row steady

2 k row, weights, 2k row, both just under 8 min