Short
5000 m with rate changes every 1000 m: 28-24-20-24-28
- Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.
Medium
6 x 1000 m / 2 min easy
- Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.
Long
3 x 15 min with rate increase / 3 min easy
- Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.