Slow row interval 2

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 2 of 5

Slow row interval 1

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 1 of 5

Did 30 minutes on Cybex Arctrainer after row

Slow row between 5 x 4:00 minutes

5 x 4:00 with 4 minute slow row - did take some non row breaks

Warmup

Slow row between 6 x 500's

6 x 500 meters - Interval 6 with 2 minute rest

6 x 500 meters - Interval 5 with 2 minute rest

6 x 500 meters - Interval 4 with 2 minute rest

6 x 500 meters - Interval 3 with 2 minute rest

6 x 500 meters - Interval 2 with 2 minute rest

6 x 500 meters - Interval 1 with 2 minute rest

Warm Up

Warm Up

After Abs Work

B4 Abs Work

2000 meter trial

Warmup row for 2000 meter trial

10-20-30-20-10 stroke pyramid with 10 slow strokes between each segment and 3 minute rest/row between 1st&2nd segments

10-20-30-20-10 stroke pyramid with 10 slow strokes between each segment and 3 minute rest/row between 1st&2nd segments