50 lengths bs 1.25km

23 mins row #6 5K
back/biceps/legs weights

20 mins 4.2km row s#6
Triceps/chest weights

10/2/15 60 lengths bs 1.5km
11/2/14 km

5/2/15 40 lengths bs
6/2/15  20mins row S6
Chest/triceps weights

8/2/15 20mins row S6
Back/biceps/leg weights

30 mins Meta Box

1/2/15 back/biceps leg weork + 22 min row machine setting 10
2/2/15 60 lengths BS 1.5 KM