Short
2 x 2000m @ 26 spm plus bursts / 4 min easy

• Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Medium
5 x 1500m / 2 min easy

• Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.

Long
6 x 2000m rate change 22-24 / 2 min easy

• Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.