rest distance

WOOTD(M) v1000/2:00r...8, spm 20/22/24 on 500m/300m/200m r

rest distance

WOOTD(M), v1500m/2:00r...4, 1st 1:54.6, 2nd 1:51.3, 3rd and 4th, 1:50.7, spm 20 steady

Set timer to 20:00 total. 4:00 steady, 10 strokes hard, repeat 5 times.

pyramid 5 min warm up, 2/3/4/5/4/3/2 with 2:00 easy between intervals. spm @26 through intervals

rest distance

v8000m/5:00r...2,
First completed in 30:14.6 averaging 1:53.4, 22/24 on 2k intervals
2nd in 31:24.7, 1:57.7/500m

v2000m x 5 spm 22/26/22/26/22

pyramid alternating with 2 minutes rest, 4min/6/8/10/8/6/4 spm at 24 for intervals, 22 for rest

rest distance

7x3:00/3:00r, 740m, 821, 853, 873, 847, 848, 863,

First half of what was to be a 60 minute row at 22/24/22/24 etc on 5:00 min intervals. Stopped at 30:00.3 seconds

Rest distance

v5000m/2:00r...3
1st 1000splits on spm 18/20/18/16/18
2nd 20 steady for full 5k
3rd 16/18/20 500m/300m/200m x 5 repea

Rest distance

V10000/6:00r...2

steady state, 20 spm, neg splits 1:58.6, 1:56.5, 1:55.3, 1:55.2, 1:54.8, 1:53.3

rest distance

v10:00/4:00r...2, vsr 22/24/26/28 4min/3min/2min/1min
1:50.9 first 10 in, 1:49.8 second 10 interval

v2000m/3:00r...6, 7:32, 7:19.9, 7:19, 7:18.2, 7:27.4, 7:50.

rest distance

rest distance

WOOTD, v5000m/3:00r...3 1k splits, spm 18/20/22/20/18. Overall splits 19:09.8, 19:22.5, and 19:35.4