warm up

2:00 rest, FM rowing
- 15:00, R20 @ 2K + 17(2:02)
- 10:00, R 24 @ 2K + 12(1:57)
- 5:00, R28 @ 2K + 6(1:51)

4 x 3000m, 2:00 rest, SR22(JD)
- 2:03
- 2:02.5
- 2:01.5
- 1:58.5

warm up

6 x 2000m, 2:00 rest, SR22 @ 1:59.9(JD)

warm up

2:00 rest after each, FM ErgZone
- 2000m. R22 @ 2K + 15
- 1500m, R24 @ 2K + 12
- 1000m, R26 @ 2K + 8
- 500m, R28 @ 2K + 2…

warm up

30:00(6:00 splits), no rest. FM rowing, ErgZone)
- R18 @ 2K + 20
- R22 @ 2K + 15
- R26 @ 2K + 10
- R22 @ 2K + 15
- R1…

warm up

5000m, R38 @ 2:09
after kettlebells

warm up

cool down

5 x 6:00, 1:00 rest, Pulse Lab
R25 @ 1:56, increase pace each split, faster last

warm up

warm up

5000m, pace 2:10

8 x 250m, 1:30 rest
open rate, pace under 1:37, last all in

warm up

4 x 3000m, 6:00 rest, Rowelite,
R20/22, 22/24, 24/26, 26/28
Start 2K + 19, inc 2 secs each rate change

warm up

5000m, Pace under 2:10, R39

warm up

cool down

4 x 1500m, R26, 3:00 rest
Pace under 1:54