@PF on water rower
10:00 WU
3x 3:30, 25-27 spm, 5:00 recovery
8:00 CD

GLR practice, warm up while waiting for 1x to return to docks

10:00 WU, steady 20-21spm

GLR practice, steady 24spm, 1:57-2:00 pace

GLR practice, stroke pyramid, 16-18-20-22-20-18

10:00 WU
after WU, :30 max effort, 28-30spm, 2:30 recover but harder than a paddle, 2-23spm

Sox on tube.
10:00 WU
4x (5:00 @ 24-25spm, sub 2:00 pace, 5:00 recover)

GLR pre-practice
2x (5x 1:00 max, 1:00 recover)

GLR pre-practice
9:00 WU
4x 4:00 hard, 2:00 recover

steady, 20-22spm

GLR practice- WU for 1k trial

11:00 WU
3x 1k, 4:00 recover, 3:34, 3:37, 3:40
10:00 CD
sharpening for 1k test

easy, 20 spm focus on reach

10:00 warm up
ladder-250m, 250m, 750m, 500m, 500m, 250m, 250m with 2x interval time for active recoveries

steady 20-22spm

solid steady state, 20-22spm, pause at 10:00, 41:00

GLR pre-practice 2x 4x500m, estimate of time

10:00 WU
5x 3:00 hard, 25spm, 1:00 recover
10:00 CD

10:00 WU
hard 10 every 3:00 after WU

warm up

GLR test

GLR practice, post on-water

planned on an hour. got interrupted

GLR workout
30:00 steady state
(2x) 4x 750m
5:00 CD