Friday
Row 500m @ 1:59 x 8, rest 2 min 
+
HS Walk Practice

1) 1:54
2) 1:55
3) 1:55
4) 1:55
5) 1:56
6) 1:57
7) 1:57
8) 1:57

last 3 felt like they were almost all out.

HS walk practice... went well... did 4 sets of side to side wall walks 20' each, then practiced coming off the wall... walking off the wall was difficult, but balancing in a free standing HS felt pretty strong. little closer i think.