Row 22:00 [3] 4.45 km (4:57 / km)
ahr:144 max:162
4x3:00 w/ 1:00 rest
interval 1 (20sm) comfortable
interval 2 (22sm) hard effort
interval 3 (24sm) comfortable
interval 4 (24sm) hard
10min SS - choice of stroke rate and pace
Avg: 599m for 3min, 22.5 spm
10:00 steady state- 2050m, 2:26.3/500 pace, 24 spm