no warm up, just jumped on. Then leg stuff.

no warm up, just jumped on and rowed.

3x800m 1min R...trying to get back into it.

the ladder, 30-40-50-1 min-50-40-30 equal rests. Tough. 131 drag.

3 x 500 ...3 min r...pm

3 x 500m, ...3 min r...110 drag

4 x 750...4 mr...1.46.8...28 spm...10mps...99 drag

2 x 5k at 2.20 and 75 drag, working on timing and the stroke

2 x 750's 4 min rest...1.44.6 and 1.43.6 + 350m at 1.43.8
Drag of 100.

6 x 500 with 3 min rests...118 drag, 34 spm...1.42.2

first bit of a hm.....

first bit of a 5k...at 31 spm and 99 drag, it's getting better, 4k next time.

4 x 500 2 min rest...99 drag...34 spm...1.42.8...

drag of 75, easy

S10MPS and drag of 75, nice and easy, trying to make the legs more explosive.