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

just got on an rowed, no warmup

swim 3000 then row 3000

2000 row ez, then weights then row 2000 ez

10k plus - 4k ez, 10x500 descend from 1:59.7 to 1:48.8 ez 500 recovery plus some recovery meters

Row 2k, then weights and climbing wall, then row 2k again, 2nd 2k in 7.51

bike trainer, row then bike again

swim 4000 yards, row 4k moderate

hour on bike trainer 30 minute row, one short break