warm-down after 300's

3*300 (2 sets with 5 min rest between) 01:44.3, 01:43.5, 01:42.8, 01:42.8 ,01:43.0, 01:43.8

Warm-up before 300's

1 mile run, 4 sets of weight circult incl. 100 pushups, situps, bench pulls, cleans, shoulder press, finish with 5k erg

5*2500 with 2 min rest. 02:12.9, 02:08.9, 02:09.7, 02:09.8, 02:09.7. Stroke rate of 22-23

5 min row, 5 min run, weight circuit times 5. total run = 5k, total erg = 5k and 3-4 sets of push ups, bench pulls,clean

Wharton Hammer. 4k warm-up. 5*500s and paddling. splits were 1:37 (2), 1:38 (2), 1:44

10k row. 60%-70% effort. HR from 112 - 132 (beg to end). /500 splits from 2:20 to 2:10 (beg to end) avg. 2:15

Marvin weights in the PM. 15 min run warmup and 4 sets of cleans, squats, shoulder press, tri extensions

4*12 minutes with 3 min rest. did 5 sets of 20 pushups between erg:02:14.7(138),2:09 pace next 3. HR's 137, 145 and 147