2k warmup,16 x500 with one minute rests, average 1:55.4 with 2k recovery meters, 2k cooldown

Bike weights ez row

5k at 2:05 pace, weights, 500 ez 2k sub 8pace, 500 ez

Spin weights row

Row then paddleboard

Row weights row

Row then weights

Am bike pm ez row

1500 warmup then 8x500 average pace 1:46.7 with 1500 recovery then 1500 cooldown

2.5 k warmup then weights then 2.5k cooldown

Peloton then moderate row

4k moderate 2:06 pace hard 500 ez 500

3000 build, weights 2 k ez

Row then weights

Build a fast 5k after ez ride

2.5k weights 2.5 k

Ez row after ride

Row weights row

Ex row with a few sorints

1k warmup 7x100 ctc 1000 ez plus recovery meters 100s average 131

Ctc plus warmup and cooldown

2k weights 2k

2 k warmup at 2:04 build, 8 x500 descend 1:57 to 1:48, 2k ex and 500 recovery during intervals

2.5 k warmup then weights then 2.5k

3k warmup at 2:04 pace, weights, 2 k ez at 2:06 pace