ez 500meters, 5000 just under 20m, ez 500

2516 ez, then 12x500 descend, from 1.59.5 to 1.46.4 with 927 recovery meters, then 2024 ez

am on bike, pm moderate row

hour and 40 minutes on bike trainer, then row ez

am bike pm row ez

swim 3000, row 2500, 5 ez 2000 build, then weights

6k moderate, then 6x500 hard descend with 500 recovery, 2k ez then 100 pushups 100 situps

swim3000, row 2500

am swim, pm row

3500 moderate, 10x500 descend, 2:00 to 1:48, 1500 ez

am swim pm row, 500 moderate, 4000 under 16m, 500 ez

row 500 moderate 4000 just under 16 minutes, 1000 ez

swim 3k row 3k ez

2500 moderate, then 10x500 descend from 1:59.1 to 1:47.1, then 2500 ez, plus recovery

swim 2500, then row 5k with a few accelerations

2hours on bike trainer then row 2500 ez

swim 3000, then row 3000 ez

evening row moderate with a few bursts