5000 m 24:28
8000 m 43:08

straight row

1 X 2000 m 9:58
3 X 3000 m 14:28, 14:35, 14:38

5 X 2000 m. 9:58, 9:32, 9:35, 9:38, 9:37, 9:39

5000 m 24:30
4000 m 19:40

2 X 2000 m 10:01, 9:28
warm up 2000 m 9:58
weights
cool down 2000 m 9:32

7000 m row with water breaks

6 X 1000 m under 4:55

warm up 2000 m
4 X 500 m 2:14, 2:12: 2:08, 2:06
cool down 1000 m

warm up 2000 m
weights
cool down 2000 m

row with 2 water breaks

5 X 1000 m 5:00, 4:35,4:38, 4:36,4:34

warm up 2000 m
weights
cool down 2000m

warm up 2000 m
10 X 90 second with 60 second rest
cool down 1000 m

3 X 2000 m
wieghts

3 X 2000 m as part of weight workout

warm up 1000 m
10 X 90 sec with 60 rest
cool down 1000 m

warm up 2000 m
3 X 1000 m as part of weight routine squat, push ups and kb swings

5000 m row

5000 m row

5 X 1000 m as part of a routine with step back landmine lunges, kb shoulder press and 30 sec plank

warm up 3000 m
weights
cool down 2000 m

warm up 1000 m
4 X 1000 m
cool down 1000 m

warm up 1000 m
10 X 90 sec row with 60 sec rest
cool down 1000 m

straight row