4.5 K SS; one 500m and then cashed it in with a warmdown 7:19PM

With BVA: Warmup, Starts, 1K, Paddle, 30 min. SS

Did 2 X 20 min. with Christ Bardt plus warmdown

SS @2:20-2:12/22-24 Non-stop Finished with 30 strokes at 26-29/2:05-2:00

3 X 12 min. @17-24/2:10-2:18; short warmdown

SS throughout 20-24 @ 2:16-2:10 pace; HR 144; stopped twice to manually do HR

20 minute piece with BVA. 500m warmdown.

Rowed with Chris Bardt at NBC 2 X 25 min. at variable rates and pressure

6K SS 2:12-2:13 pace @22; 500m 1:58-1:59 pace @26 X 5 with 250m off; warmdown on the NordicTrac

2500m warmup 23-34 @ 2:10; 8 X 500m 28-29 @ 1:56 with 250m off

2.5K Warmup 6 X 500m @26-28 2:00/250m off 1K Warmdown

3K Warmup; 6 X 500m @2:05 PACE/500m off; 1K Warmdown

2K warmup and then a slurry of 500m on/off @26-28/1:55 pace

3K warmup with a series of 500m on/off

4K SS;smattering of sprints 250m-1000m at 24-26 with 250m off

3K Warmup; 3 X 1K @2:10/24-25 with 500m off in between; smattering of 250m at 26-27 at 2:00/05 included; 500m warmdown

2K Warmup; 500m X 8 on/off @1:50-1:55 ; 1K Warmdown

10K SS for 44:44.9; 1K warmdown

32:22 for 7000m and then warmdown. 16-20spm 2:14-2:00 pace

3K warmup short intervals at 1:50/28-30 and then 1K warmdown

Warmup, then 500 on 500 off, warmdown

Warmup and variable intervals

Warmup and 3 500s in LC

Pretty much steady state at 2:12 pace with Jeff Brock and Rick Richards