need to warm up and complete the first 2K faster

4 X 1500m 1’ gentle between each

After a 2 week layoff

10k: 2k @ 22spm, 2k @ 24 spm, 2k @ 28 spm, 2k @ 26 spm, 2k @ 24 spm

2 X 15’ with 2X 4’ recovery

6 X 1000m with 3 minutes easy row between each

5 X 10’ sets. 4@22spm, 3@24spm, 2@26spm, 1@28spm. 4’ easy paddle between sets

5’ warm up
30” hard 30” easy x 20
5’ warm down

5 x 2000m with 2' gentle recovery between

10 x One minute hard with 30“ rest between

30 minutes with 20 hard strokes every 1K.

warm down

3 mins steady then 1 min hard. x 10

1 min easy, 1 min flat out x 15 total

steady row, better than nothing after a hard day at work

warm down

3 mins easy, 2 mins medium, 1 minute sprint x 5 reps

Steady row

10 x 500m sprints with 1 min rest

steady row

Steady row

3 minute warm up (666m).
3 minutes steady, 1 minute hard x 10 reps
920m best distance. 2.13/500m average. 2.10.4/500m best

500m, 1m gentle, 1000m, 2m gentle, 1500, 3m gentle, 1000m 2m gentle, 500m 1m gentle. Increase speed on second half

Steady 30 minute with 10 hard strokes every 500m