Level 6 - Winter Workout Plan Week 1 Day 3 - short Intervals - 1 min hard - 30 sec easy - 4 x w/3 min rest between

Level 6 - Winter Workout Plan Week 1 Day 3 - short Intervals - 1 min hard - 30 sec easy - 4 x w/3 min rest between

Level 6 Warm Up for Winter Workout Plan Week 1 Day 3

Level 5 Row Day Only Non-Stop

Level 6 Post Strength Class

Level 6 Pre Strength Class

Level 6 Pre-Weights No Post Weight Row

Level 6 Warm Down from 500 meter intervals

2 minute slow row in between each 500 meter interval - 2 X 2

2 minute slow row in between each 500 meter interval - 2 X 2

Winter Workout Week 3 Extra Day - 500 Meter Intervals

Winter Workout Week 3 Extra Day - 500 Meter Intervals

Winter Workout Week 3 Extra Day - 500 Meter Intervals

Winter Workout Week 3 Extra Day - 500 Meter Intervals

Winter Workout Week 3 Extra Day - 500 Meter Intervals

Winter Workout Week 3 Extra Day - 500 Meter Intervals

Level 6 Warm Up for 500 meter intervals

Winter Workout Plan Week 3 Day 6 - Long Row

Winter Workout Plan Week 3 Day 6 - Long Row - Level 6 - Did this row then abs work then another long row

2000 meter time trial

Warm up for 2000 meter time trial

Winter Workout Week 3 Day 3 Intervals 10-20-3-20-10 2 sets straight

Winter Workout Week 3 Day 3 Intervals 10-20-3-20-10 2 sets straight

Winter Workout Week 3 Day 3 Intervals 10-20-3-20-10 Did 5 min warmup and then 2 sets straight

Winter Workout Week 3 Day 2 Long Row - Did non stop