2X3X500M FLAT OUT/90 PADDLE BETWEEN;10'PADDLE BETWEEN ROUNDS 32SPM TIMES 2:17 TO 2:10

6 MI ALL STARTS W/VANYA

3X20'@75%/1'OFF; COOLDOWN; 7MI

8+ SHAKEDOWN/STARTS/1 500M 37-33 BOAT NEEDS ADJUSTMENTS/INSERTS

2 MI W/NASH; 24SPM@80%

4 1/2X6X20ON@26-OPEN/5'OFF; 8MI

6X10'@70%/24SPM; 1' OFF. 8 MI

WARMUP 15' 4X2'@1KGOAL(1:50)/5'PADDLE BETWEEN; REGEN 20'

10'WARMUP/4X30ON MAX/1'STATIC REST TOUGH

4 MI STEADY/MODERATE W/NASH. GOOD ROW

ERG WARMUP/6MI @ 2 1/2X6X15ON/MAX 26-32/20OFF. HARD AFTER ERG WARMUP SEQUENCE

10' WARMUP/3 1/2 X 10'ON @ 85% 26SPM/ 5'OFF IN BETWEEN. TOUGH

2X4X150MON/350MOFF@2KGOAL(1:52); 10'PADDLE THEN 2X6X10STK FULL PRESSURE 20STK PADDLE

5 MI 2X W/NASH 20'S/10'S GOOD

2X350M@2+2K(1:52)/150M PADDLE; 10' OFF/WARMUP; 6MI ON WATER 2X6X15STROKES ON @ 28-30/15STROKES OFF

4 MI MODERATE 20-25SPM 1X

6MI MODERATE 1X NICE

3 MI MODERATE 1X DAD VAIL

3 mi 1x/moderate

5 MI W/NASH IN 2X; SOME 3&10 @ 28-31