Short
4 x 3 min / 2 min easy
- Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
Medium
2 x 12 min / 6 min easy
- Row two 12 minute pieces. Row for six minutes at light pressure between each piece.
Long
5 x 3000m / 3 min easy
- Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.