Short
3 x 1000m / 3 min easy
- Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000.
Medium
2000m, 1500m, 1000m, 500m / 3 min easy
- Row four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece.
Long
5 x 2000m / 2 min easy
- Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.