10 x 500m sprints with 1 min rest

steady row

Steady row

3 minute warm up (666m).
3 minutes steady, 1 minute hard x 10 reps
920m best distance. 2.13/500m average. 2.10.4/500m best

500m, 1m gentle, 1000m, 2m gentle, 1500, 3m gentle, 1000m 2m gentle, 500m 1m gentle. Increase speed on second half

Steady 30 minute with 10 hard strokes every 500m

warm down

3mins soft, 2 mins medium, 1 min hard x 5 sets.

Steady with big finish

Cool down after 6K

10 hard strokes at start of every 500m

5 x 500m with 1’ rest

6 x 4 minutes with 1’ 30” rest.

Simple 30 min row

2 x 20’ with 1’ rest
1 x 5’ 2 soft, 2 medium, 1 hard

3’ steady plus 1’ hard. X 10 reps.
4’ cool down row not included

3’ x 22-24. 2’ x 25-27 1’ x 28-30. Six reps.

30 minute steady row but lost Just over a minute mucking around with ear phones

6x 500m with 2 min rest between.

6x4 min with 2 min slow row recovery

Benchmark 30 mins no. 1

Workout 3

Workout 1 & 2