just got on an rowed, no warmup

swim 3000 then row 3000

2000 row ez, then weights then row 2000 ez

10k plus - 4k ez, 10x500 descend from 1:59.7 to 1:48.8 ez 500 recovery plus some recovery meters

Row 2k, then weights and climbing wall, then row 2k again, 2nd 2k in 7.51

bike trainer, row then bike again

swim 4000 yards, row 4k moderate

hour on bike trainer 30 minute row, one short break

90 minutes on bike trainer build 5k row

swim 3000 then ez row and core

swim 3500, then row 5k build, slow start fast finsih

am swim, then row ez 500, 3k just under 12 min, ez 500

swim 3000 then row ez

swim 3000, row 2500 meters ez

row 2k, 50 min spin row 2k

2500 ez, 10x500, descending 1:59 to 1:46.8, 2500 ez

swim then 250 ez, 2000 under 8, 250 ez

swim then short row, 250 ez, 2000 in under 8, 250 ez

2000 ez at 2:05, then 8x500 descending from 1:59 to 1:49, then 2000 ez

500 ez, 4000 in just under 16m, 500 ez, after swimming 2500 yards

mountain bike 2 hours then short row

swim 2500, row 2500

broken 5k including 4x500