Short
4 x 1000 m / 2 min easy
- Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
Medium
12 x 500 m / 2 min easy
- Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500.
Long
2 x 20 min / 5 min easy
- Row two 20 minute pieces. Row for five minutes at light pressure between each piece.