Short
6 x 500m / 2 min easy
- Row six 500 meter pieces. Row for two minutes at light pressure between each 500.
Medium
10,000m with rate changes every 2000m: 24-22-24-26-24
- Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, and 2000 meters @ 24 spm.
Long
4 x 5000m / 3 min easy
- Row four 5000 meter pieces. Row for three minutes at light pressure between each piece.