1st Interval Row

Row:

7:00 warm up

5@350m
sub 2:10/500m pace
:20 RI

5:00 cool down

Saturday

2000m row

Pre Turkey Workout

10 minute bike trainer
30 pushups
40 medicine ball twists w/ partner
2000m row

A new way

1000m test row on our new rowing machine

swim practice

200 free
200 back
200 free

200 back
100 free drill
200 free
100 back drill
100 free kick

24 x 50 free on :50
every 4th all out

8 x 25 fly/free on :30

100 cool down

2800 yards

Clydesdale Status

208 lbs

500 warm up
8x50 scull/free on 1:00

10x
100 IM on 1:45
50 free on 1:00

4x50 bk on 1:00
100 easy

2700 yards

The Fight Continues................

Tuesday:

500 swim
5x100 drill on 1:45

500 on 7:00
5x100 on 1:20
500 on 6:45
8x50 on 1:00 build each 50

100 cool down
3000 yards

Wednesday:
40 minutes fluid trainer