8+ Molesey 6x3min r.24-32

Warm up and down

1k on @ 1:52 r.22 alternated with 1k @ 2:00-2:02 r.20

Included 10 x 500m, 1 min rest stepping from 1:50 r.23 to 1:41 r.28 in 1 sec steps.

Steady state r.20

Steady state piece. First work at 2:00 or lower since the retinal detachment

An easy 8k paddle

30 minute paddle

Another 30 min paddle

30 min paddle

4k and 2k paddle at 2:10 splits

2k and 4k paddle at 2:15 splits

3 x 2k paddles at 2:20-2:30 splits through the day to keep the blood moving

3 x 2k paddles at c.1/3 power through the day to keep the blood moving

3 separate gentle paddles just to keep the blood moving

Gentle paddle 3 days post partial retinal detachment surgery

500m Row by KREW/LiveRowing

5k Row by KREW/LiveRowing

1k Row by KREW/LiveRowing

5k pacing piece with build. Splits 1:46.5 r26, 1:45.9 r26, 1:45.2 r27, 1:42.0 r30