2k row weights 2k row

Bike hard then ez row and core

Am bike and swim pm moderate row with a few pockups

Bike then 500 warmup 6 times 1 minute averaged 1:40 then 500 cool down

3 k row then weights then 3 k row moderate

2500 ez 5x500 hard descend 2500 ez and some recovery meters

Spin weights then ez row

Ez row after ride

50 mile ride then short row

Bike indoors then row

4k build. Weights 4 k moderate

Spin class then 3k ez, 3x500 at sub 1:50 pace 3k ez

Swim 3000 then ez row 3000

3k warmup, weights, 2 k hard ez 500

Ez Spin ex row with some pickup

Spin class than 2 k ez 2k hard 2 k ez

Cycle than row 3k+ ez

3 k ez 2k fast 1k ex after hour on bike

4k then weights then 3 k ez

Bike 30 minutes ez row 30 minutes moderate then ride 30 ez again

Spin class then ez row

Row 4k, 2k ez 2k hard then weights, then 2k hard, 2k ez

Ride then ez row

2.5k warmup, weights, 2.5 k ez