Quad with Ted, Greg M and John Scott. Steady state and 30 stroke intervals. Rough water, didnt feel too great

5*8 min with 3 min rest. 20 SPM, 140 HR (65% effort). Did 100 push ups, 60 bp's, 3 sets of cleans, core work

4-, Dave Himes in bow. Coached pm workout. Technique and steady state

club 4-. Technique and filiming.

Club w/o. 4- .Main set was 3*10 min hard pieces. avg HR 163, 158, 167. Max HR 179

10 min warmup then 3*750 with 4 min rest. 1:48, 1:47, 1:48. HR 162, 169, 173. 95% effort. short warm down.

Drill work with Coach.

Double with John Gaughan. Steady state. Avg HR 133. Max 160

Monday night workout at FRA. 5*10 min with 5 min rest. Pieces at 22-23 SPM HR 145-152. Also did 100 pU's, 70 bench pull

see above

see above

Club row. Steady state. avg HR 133.

Warm Up ? Full Racing Warm Up (to the top).

Then

2 to 3 rounds of 4 x 2:30 minutes on at 90-95% (0 to +4 your go

5 * 1k w/ 4m rest. first 2=warm ups. 3rd 1k for time. 3:30.6. Goal was to even split which i did. 3 set-20 pu/15 bp's

Includes 1k Test. Time was 3:29.9. Also had 1k warm down. Did as 2 1k intervals

Race warm up for 1k test

Technique work with coach w/some hard efforts. Avg HR 128, 171 max

8*1000 w 4m RI. 65% avg HR 132. s/500 ~ 2:15. first 3 R/I = 20 pu, 15 cleans, 20 su. Next 2: 20 pu, 15 bench pull, 1*bp

Drills and technique in 4-. Steady state, 20-22 on way back. Some pieces at high pressure. Avg HR 128, 173 max

4-; drills, technique. Long pieces. about 65%

4- Hard. 3 to 5 x 15 minutes at 80-85% (+20 to +30 your goal 1k/2k pace)
Rest: 3-5 minutes
Rates (5, 4, 3, 2, 1 min):