warm up

4 x 10:00(no rest)
- SR20 @ 2:03
- SR22 @ 2:01
- SR20 @ 2:03
- SR22 @ 2:01

19 x 1:00, SR22, 20s rest after each, change damper every set, start at 5 and go up.(Eric Murray)

warm up

2 x 8000m, 2:00 rest, Target SR22 @ 2:00, (Rowelite)
- SR22 @ 1:59(too fast)
- SR23 @ 2:03.5(died 3-6k)

warm up

10,000m, 2:30 rest after each.(FM rowing)
- 4000m, SR22 @ 2:01
- 3000m, SR24 @ 1:59
- 2000m, SR26 @ 1:56
- 1000m, SR28 @…

warm up

8 x 1250m, 2:00 rest
- SR20 @ 2:01
- SR22 @ 1:58
- SR20 @ 2:01
- SR24 @ 1:55.5
- SR20 @ 2:01
- SR26 @ 1:53
-…

warm up

10000 continuous, alternating SR every 1000m.(GA)
18/20/18/22/18/24/18/26/18/28
- SR 18 @ 2:05
- SR20 @ 2:01
- SR22 @ 1:5…

9000m, no rest(FM)
- 1500m, SR18 @ 2:04
- 1500m, SR20 @ 2:01
- 3000m, SR24 @ 1:56
- 1500m, SR20 @ 2:01,
- 1500m, SR18…

5000, SR18, no rest
- 1000 @ 2:05
- 1000 @ 2:03
- 1000 @ 2:01
- 1000 @ 1:59
- 1000 @ 1:57

4 x 3000, 2:00 rest.
- R18 @ 2.03
- R20 @ 2:01
- R22 @ 1:59
- R24 @ 1:58(target 1:57)

warm up

35mins, no rest(FM)
7 mins at R26/22/18/22/26
- 26 @ 1:57
- 22 @ 2.01
- 18 @ 2:05
- 22 @ 2:01
- 26 @ 1:57

warm up

6 x 2000m, 1:00 rest after each (Rowelite)
R20, 24, 20, 24, 20, 24
R20 @ 2:04
R24 @ 2:00

warm up