2000 build, then all out 20 in 36.6 then ez 500 or so

ez 1500, some hard 200's but kept falling off ,then a 36.4 200, 1000 ez

6000 meters build, average 2:02.4, 200 fast, then 1k+ ez

ez ride then row

row, weights row

500 warmup, then 30 minutes steady, averaged 1:59.4, 1000 cooldown then 200 for time, cooldown again

swim 3000 yards, row 3k ez with some accelerations

4k ez, then 10x500 all under 2,min but not too hard, 1000 ez and some recovery

row 4k, weights, row 4k, all at same pace with a few surges

ez row with some accelerations

1500+ warmup, then 1k, 750, 500, 250, 500,750 1k, 17.23.7, which is a 1:49.9 average. then 1500+ ez, with recovery this is 7500+

250 ez, 2k in 7:58, 250 ez after 35 mile ride

swim 2500, row 2500

am weights and ride, pm row ez

ez row after paddleboarding all day, tired

2500 war,up. 15x500 descend from 1:59 to 1:45 with 1 min rest average of 1:56 - 2000 ez

2.5k, weights, 2.5k all moderate with a few bursts

500 warmup, 2500 of intervals, 100, 200, 300, 400, 500,400,300,200,100, ez 1000, the intervals were in 8:35.6 or sub 1;45 average

row 5k, weights, row 4k broken, last 2k under 8 min

ride 35, row ez build up

2000 row, weights 2000 row ez

ez 2k row after bike