Warmup and then 8 X 20'/10' and warmdown

Mish mosh row with Lauren Opalenski

Mish mosh of stuff.

SS @20-22; then sprints 250m on/off until I pulled muscle. Used Model B.

4X10min. 22-30 with BVA

SS with BVA

SS plus 4 X 500m @1:55 and then warmdown

4 X 7min. @ 20-28/2:15 pace plus warm up and warmdown

Only a smattering of a piece

2 X 24 minutes from 70%-85%; 3 min. rest; 4 min. warmdown.

SS with the Bay View Crew; had to stop to continue coaching; Hannah finally understood what it takes to sit up and drive

6.5K steady state @2:15/19-20; then 8 Tabata intervals at 1:53/33-34. This seemed to be a little high. Then warmdown.

4.5K SS at 20-22; 4 X 500m on/250m off; and then warmdown

Did a short warmup and work with BVA Crew

3500ss @20-22 2:18; 3 X 500on/500off; Warmdown

4.5 K SS; one 500m and then cashed it in with a warmdown 7:19PM

With BVA: Warmup, Starts, 1K, Paddle, 30 min. SS

Did 2 X 20 min. with Christ Bardt plus warmdown

SS @2:20-2:12/22-24 Non-stop Finished with 30 strokes at 26-29/2:05-2:00

3 X 12 min. @17-24/2:10-2:18; short warmdown

SS throughout 20-24 @ 2:16-2:10 pace; HR 144; stopped twice to manually do HR

20 minute piece with BVA. 500m warmdown.

Rowed with Chris Bardt at NBC 2 X 25 min. at variable rates and pressure

6K SS 2:12-2:13 pace @22; 500m 1:58-1:59 pace @26 X 5 with 250m off; warmdown on the NordicTrac

2500m warmup 23-34 @ 2:10; 8 X 500m 28-29 @ 1:56 with 250m off