6:00 / 1:45r, start at 20 SPM, increase by 2 SPM every 1:00
5:00 / 1:45r, start at 22 SPM, increase by 2 SPM every 1:00
4:00 / 1:…

3000m for time

32 rounds:
0:20 hard work / 0:40 rest
Target 22 SPM

Rowing drills 5 rounds:
10 strokes 1/2 legs only
10 strokes legs only
10 strokes legs and hips only
No rest

4 rounds:
5 mins @ 20 SPM into
5 mins @ 24 SPM, 4-6 seconds faster than previous interval into
2 mins rest

Rowing drills 5 rounds:
12 strokes legs only
9 strokes legs and hips only
6 full strokes
No rest

6x 500m/1:00r

15x 1:00/1:00r

Pyramid:
1:00 on - 0:20 easy
1:00r
2:00 on - 0:30 easy
1:00r
3:00 on - 1:00 easy
1:00r
4:00 on - 2:00 easy<…

5 sets:
3 mins moderate pace
2 mins easy pace
1 min rest

30x 0:30/0:30r

Min 0-5: warm up
Min 5-25: 10 sec sprint, 50 sec easy
Min 25-30: cooldown

1x 5:00 moderate / 5:00 easy
2x 3:00 moderate / 3:00 easy
3x 1:00 moderate / 1:00 easy

5 sets:
3 mins moderate pace
2 mins easy pace
1 min rest

2 sets, 3:00r in between:
5:00 easy
4:00 easy/moderate
3:00 moderate
2:00 moderate/fast
1:00 fast
No additional r…

15x 1:00/1:00r

6x 500m/2:00r

10x500m/2:00r

30x 1:00/1:00r

5 sets/1:00r
3 min easy
2 min moderate
1 min sprint
No additional rest between reps.