Short
Stroke pyramid: 1,2,3…15…2,1 / 3 light

• Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Medium
28 minutes with rate increase

• Row a single 28-minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.

Long
4 x 5000m / 3 min easy

• Row four 5000 meter pieces. Row for three minutes at light pressure between each piece.