3000 ez at 2:06, 8x500 descend from 1:59 to 1:49, 3000 ez plus some recovery meters

build row

4k+ in 16:24, weights, then 2 k in 7:50

10 x 500, starting at damper level 1 then go up one setting each 500 to 10, 500 warmup, 500 cooldown,

2500 warmup, 5x500 descend from 1:55, to sub 1:45, 2500 ez

ride then short row

row 30 minutes steady then a few sprints then short cook down

am on trainer, pm row, 1k ez, 1k hard at 1:50 pace, 1 k ez

lifecycle, then weights, then ez row

ez row in pm, morning swim

ride, row, ride

trainer, then row 3k

am swim pm row moderate

ride than ez row

ride than row

ride hour on trainer moderate, row 4k

swim 3000 yards, row 3000 meters after

hour on bike than row, 250 ez 2000 at 1:57 pace, 250 ez

5000 at 1:59.4 pace, then some fast 200's, but cant stay on machine, then weights then 1500 ez

2k warmup, 8 x500 descend from 1:59 to 1:49. , average 1:54.9 1k ez

4k build, average pace of 2:03, weights, then 1k ez

4k row under 16min, 1:57 pace, 2x500 under 1:50, 1500 ez

hour on bike trainer ez row