2000 warmup. 3000 in 300-400 intervals in a circuit.

1000 warmup. 9000 in various intervals and drills.

1000 warm up then 3 x 90 second pieces with 6 back squats eah round.

1500 warm up followed by pull & puke: 1,200 down to 100.

1000 warmup.
1000 Tabata.
10,000 steady state.

warmup before HBRA practice

500 warmup and 10 x 100 in circuit.

easy 10k

3,000 warmup and 12 x 250.

warmup

2017m at home. 500 at HBRA boat house.

1000m warmup.
4 x 1500m, 4 minutes rest, 1:54.5 average.
495m during rest.

steady state

warmup before HBRA rowing practice

1000 warmup and 3 x 250 tailpipe/stepup circuit.

Warmup before HBRA practice.

1000 warmup and 8 x 500 with 3:30 light rowing between rounds. 1:47.7 average pace on 500's.

New PR by two seconds. Getting back into the swing of things. Two months until the Golden State Indoor Rowing Championships.

Rowing practice body angle drills.

warm up before rowing practice