3 x 1000m / 1 min easy
- Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.
4 x 6 min / 3 min easy
- Row four 6 minute pieces. Row for three minutes at light pressure between each piece.
5 x 10 min with rate increase / 4 min easy
- Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.