Short
5 x 4 min / 1 min easy
- Row five 4 minute pieces. Row for one minute at light pressure between each piece.
Medium
3 x 1500m / 2 min easy
- Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500.
Long
3 x 6000m / 4 min easy
- Row three 6000 meter pieces. Row for four minutes at light pressure between each piece.