5000m with rate changes every 1000m: 25-22-25-28-25
- Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.
2 x 4000m / 6 min easy
- Row two 4000 meter pieces. Row for six minutes at light pressure between each piece.
5 x 2000m rate change 22-24 / 2 min easy
- Row five 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.