Level 10 Warm Up for 2000 meter Time Trial

Level 6 with 2 minute break at 30 minutes

Slow 2 minutes in between each 500 meter interval

Post abs work and 500 x 6 intervals

500 meters 5 of 6

500 meters 4 of 6

500 meters 3 of 6

500 meters 2 of 6

500 meters 1 of 6

Warm Up for 500 meters X 6 row

Fort Myers - Level 6 - Continuous

Level 6 Post Weights

Level 6 - Pre Weights

Level 6 Post Weights

Level 6 Pre Weights

Level 6 Row Only - Stop at 30:00 ~ 7000 meters for 2 min rest then finish

Level 6 Pre Weights - Did 20 minutes on Cybex Elliptical after weights

Level 6 Pre Abs - No Post Abs

Level 6 Post Weights

Level 6 Pre Weights

Stroke Pyramids 4 reps

Level 6 Post Abs

Level 6 -Per Abs

Cool down from 5x1,000's