3 x 250m in a relay race with 3 minutes rest.

cool down

4 x 250m, 1 minute rest. 24-26. full pressure.

warm up on the dynamic

cool down dynamic

dynamic rower, 6 x 500m with 3 minutes rest.

18-20 dynamic

Warm up. Dynamic

cool down

24 - 26 on the dynamic

warm up

24 - 26 on the dynamic

18-20 on the dynamic

cool down.

2 x 250m at 26 with 1 minute rest

4 x 250m at 26 with 1 minute rest

warm up, followed by about 30 minutes of lower body weights.

cool down

1000m at 24-26. Then 15 on, 15 off, 10 on, 10 off, 5 on, 5 off. 3 minute paddle. Repeat. I did 4 of these before being told to stop.

warm up, first minute arms only, second minute, arms and back, then 18, 20, 22, 24.

cool down

12 x (10 on at 29, 10 off at 18) for 240 strokes total