Short
4 x 3 min / 1 min easy
- Row four 3 minute pieces. Row for one minute at light pressure between each piece.
Medium
3 x 2000m / 3 min easy
- Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000.
Long
2 x 40 min / 5 min easy
- Row two 40 minute pieces. Row for five minutes at light pressure between each piece.