4000 meters just under 16min, then 6x250 20spm, avg 1:49, then all out 250 in 1:38, then 1500 ez, some recovery

swim 3000, row 3000+

2500+ warmup, 10x500 descend from 1:59 to 1:49. 2500+ cooldown

bike two hours on trainer, then ez row 3000, then 1 minute all out, ez recovery

1500 warmup, then 6x250 at SPM limit of 20, all under 1:50,3000 ez, some recovery meters too, 6250

spin bike, then stairmaster, then ez row 2k

steady row, a few sprints

lifecycle, weights then short row

swim 2500, bike indoors 25, row 3024

am on bike trainer, pm row build, last 2000 under 8 minutes

4000 at 2:05 pace, then 5x500 descend from 1"57 to 1:48, then 3000 ez at 2:08 pace

2000 ez in 8:16 5m then fast 250.then 6x250 all under 1:50 pace, but exceeded 20SPM on first one, darn, then ez 1500

1500 ez then hard 500, then 6x250 all under 1:50 with spm limit of 20, achieved, slowest one was under 1:50, all after bike ride, then ez…

2500 row at 2:05 pace, then weights then row 2500 at 2:05 pace with a few pickups

CTC workout, 2000 ez, then 6x250, all under 1:50, df was 140 for repeats but exceeded 20 SPM max, then 500 ez, then ez 2000, some recover…

Spin then row,some hard 250s low spm

spin class for 1:20, then quick row, 500 ez, 2k build, last 500 in 1:50, 500 ez, 2k sub 8

5k in 20 min 42, then 4x250 stroke rate of 20, descend 1:55 to 1:52, ez 500

50 mile ride then short row

swim 2k row 2k all ez, tired from CTC

1500 warmup, ctc workout, 5000+ avg pace 1:54.2, 1000+ ez

2000 in 8:15, then 2k in 7:50, weights, 2 k in 7:45, 2k in 8:21 at Lifetime fitness

ride 35, caught in rain, then row 3k

ride then row

ez 250, hard 2k in 7:48, ez 250