cool down from weights

** 4 x 1000m with 5 mins rest inbetween each round **

warm up for weights

**sunday morning steady row **

6 x 500 ** drag 119

stroke rate 25 ** ave HR 158 (88.8% of max) **

** 4 x 1000m with 5 min rest ** ave stroke rate 26 **

** warm up for weights **

clocking up a few meters ** 487 calories burnt ** 27 strokes per minute ** KAPOW **

** drag 110 ** 28 strokes per minute ** ave HR 166 bpm ** max HR 180 bpm **

** 6 x 500m with 2 min rest ** all at about 1:47 pace ** smalls is gay **

** warm up for a weights session **

last easy row befor THE PIAN begins !!

~ easy Sunday recovery row ~

** 4 X 1000M ** Stroke Rate 28 ** drag 116 ** let the good times roll !!

Stroke rate 25
Drag 110
total strokes 499

easy 2k