A motely 2K; the 120 drag from yesterday wore me out.

2K Wrmup @22-24/2:12-2:15 for 8:44; 10 X 500m/250m off/1:56-2:00/26-24/Drag factor 120 too much, 115 is better

Tried drag factor of 120; SS 24-26-28 2 X 16 min.; long warmdown

Long Warmup; 2 X 8' 26-28-30/2:10-2:05-1:58 12 min. ss in between; 10 min. warmdown at end

SS with variable stroke rates from 22-28. Rowed with BVA second group.

Mush of a workout with variable rates and pacing

5K SS 2:15-2:20/20; 11 X 250m on/off 1:50/30

1.5K Warmup and then various 250m pieces 1:45-1:50/30

Long Warmup; 3X1K 28/2:05-2:07 with 3 min.; 2.5K Warmdown

Steady State 22-24/mostly 2:15 pace until the end

Warmup; 2 X 19 min. @20-26/2:15-1:55; warmdown.

8:45 @ 22-24 with 130 damper setting; reset to 120; various intervals for power; got to 1:39 for a few strokes

Some steady state and then a smattering of short intervals

Smattering of short intervals. Not too perky today.

@23 spm average; light row punctuated with a random series of 30s @ 30-34/1:50-1:48 pace

SS at 23; 2:16-2:17 pace through most; 2:10-205 for last 500m

4K@21-22/2:17pace;8X500on/250off; finished with 1:56.1 last 500.

2K 9:04; 250m off/500m on X 8 @ 2:00-2:08/26spm; did warm down for the remainder.

2K; 2 X 1K; 4 X 250m

5K @ 2:20 pace/20-22; scattered interals thereafter, including 2 X 300m @ 33/1:45 pace

Mish-Mosh@21 variable pace 3:30-1:55.

4 X 4K @ 23-24 2:08 with 500m off after each

Mish-mosh

SS @ 22 spm nonstop