Short
2 x 2000m rate increase / 4 min easy
- Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
Medium
3 x 8 min / 4 min easy
- Row three 8 minute pieces. Row for four minutes at light pressure between each piece.
Long
4 x 3000m / 4 min easy
- Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.