18 rating

warmup, with pauses at first.

cooldown

more warmup with some power tens.

pick drill warmup

set for 7 minutes exactly and try to get 2K

I don't remember what we did, but we did row and I'm inserting this as an "at least" number.

cooldown

3 x 15 strokes hard at 28, 10-15 strokes recovery.

22

4 x (15 on, 12 off) at 15-16. damper on 10

6 x (15 on, 12 off). coach put my damper on 10.

drills

18

warmup

3 x (3 x (12 on, 10 off at 24, 26, 28)) for total of 198 strokes.

3 x (3 x (12 on, 10 off at 24, 26, 28)) for total of 198 strokes.

18-20

warm up followed by a weight/circuit training session

cool down