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

5 of 5 1,000 meter row with 4 min rest between

4 of 5 1,000 meter row with 4 min rest between

3 of 5 1,000 meter row with 4 min rest between

2 of 5 1,000 meter row with 4 min rest between

Level 6 Warmup for 5x1,000 meters