Pick drills 10 min bui.ld and steady row warm up.

Cool down row; enough meters to reach 200K holiday challenge completion.

4 x 1000m intervals to get meters in for the holidy chalenge.

Warm up drills and row.

2 x 5k, 20 spm
1st 5k - steady row at moderate pace.
2nd 5k - 500m off at a paddle/500m on

Pick drills and 10 min build.

Strapless cool down row.

10k easy row for meters.

10 min warm up.

Pyramids.
1k/2k/3k/2k/1k with rest at 2/3/4/2 mins and a 3 min paddle to finish.
Goal was to lower split by 2-3 secs each interva…

False start, PM5 not capturing meters on display.

Pick drills, 10 min build and steady row warmup.

500m cool down.

4 x 2000m 2min rest
1 x 1000 easy/1000m -3 pace
1 x Same but 10 sec faster.
2 x 500m easy/500m 2k pace
4 x 250m easy/250…

Pick drills, 10 min build and steady row warmup.

Cool down row with pick drills and slow rate strapless row.

Dark horse Marathon 101: 1-1
2 x 5km 3 min rest
Rnd 1 @ 22spm / 5k+22
Rnd 2 @ 24 spm / 5k+20

Pick drills, 10 min build and steady row warmup.

Strapless cooldown.

4 x 2k 4 min rest
500m @ 20/22/24/28 spm for rnds 1 & 2
500m @ 22/24/26/28+ spm for rnds 3 & 4

pick drills, 10 min build and steady row warmup.

Strapless cooldown.

Dark Horse 5K 101: 2-4
2 x 3000m 2 min rest
S/R 18
5K +12 (2:27) pace

Pick drills, 10 min build, and steady row warm ups.

500m strapless cool down.