Wednesday
Row
Warm up, was that 5 minutes, yeah, I think so.
Custom List Row
1:40/rest :20, this is a 20 minute set workout with 5 reps before a 2 minute lull, then 4 reps. My goal is 500 meters/, that equals a 6:40 2K.
Swim down about 1000 yards
Thursday
Row 40+ minutes
20 minutes to 4k, then to 6300 at 30 minutes with a 10+ minute warm down, total about 8k
Swim about 20 minutes
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