8/12/13

Am:
30 Min Airdyne
506 cals

Pm:
12 x300m row, 3min rest, 5 min bw sets 6/7, goal <60s per interval. 
56.5, 56.3, 56.2, 56.3, 56.6, 56.2, 56.2, 56.3, 56.4, 56.2, 56.4, 55.0 
These were relatively easy, full recovered each round for the most part.