Evening Row: Relax row, work on my pull. Keep a low cadence and worked on the push off and finishing arms pull to torso.

Run Day: Recovery Pace Evening Row

Endurance Pace Row: Final 1000m rowed at VO2 Max output.

Run Day: Recovery Pace Evening Row

Recovery Pace Evening Row

Run Day: Recovery Pace Evening Row

Moderate Pace—Evening Row

Run Day: Moderate Pace Evening Row

Cool Down

5*(100m hard + 100m easy)

Warmup

Run Day Evening Row: Hard 250m start, steady middle, hard 250m finish.

Cool Down

Evening Row: Moderate Pace, hard finish.

Run Day: Easy Evening Row

Cool Down

Easy Evening Row

Run Day: Easy Evening Row

Cool Down

Easy Evening Row

Run Day: Easy Evening Row

Cool Down