feet out, 12:00 warm up, alternate 1:00 sub 2:00 pace, 2:00 easy

easy, feet out, just to burn some calories, hot day.

easy, feet out, 19-20spm

10:00 warm up
9x 2:00 hard, 2:00 recover

slow and steady, 19-20 spm

GLR warm up

GLR time trial

10:00 warm up then 1:00 @ 30spm, 2:00@ 20spm

GLR workout, came in from lightning storms

steady 20spm

10:00 warm up
7x 500m max, 3:00 recover, 1:45.x-1:49.x

steady state, 20spm

higher drag, 125
quick hands, 19-20 spm

12:00 warm up, 18-20 spm, hard 10 every 3:00

GLR pre-practice pieces
4x 1000 max

low and steady

10:00 warm up
1k @4:00
30:00 w/max :30 every 3:00

5x 2k, 2:00 rest/recoveries

9:00 warm up
5x 1k, 3:00 recoveries

10:00 warm up
2x 10:00, 1:56-1:57, 4:00 recover
5:00 sub 1:57, 5:00 cool down

easy row to hit 1,000,000m

GLR workout on erg
2x (4x 750m, 2:00 recoveries), 5:00 rest between sets

quick arms, slow slide, 20-21 spm

steady 20 spm, slow slide

20 spm, hard 10 each 5:00 after 10:00 warm up.