1000 metres * 5 (2 minutes light rowing in between)

2 minutes * 10 (1 minute light rowing in between)

500 metres * 7 (2 minutes light rowing in between)

5 minutes * 4 (2 minutes in between light rowing)

4 minutes * 6 (2 minutes light rowing in between)

1500*3 (2 minute intervals, light rowing)

5 * 4 minutes (1 minute break in between;!light rowing)

500 metres * 10 (2 minutes light rowing intervals)

1000 metres * 5 (2 minute intervals)

5 * 5 minutes (2 minute intervals)

5*750 (1 minute interval)

3 minutes * 6 (1 minute light rowing / off in between)

6 * 3 minutes (2 minutes off / light rowing in between)

1000 metres * 5 (3minutes light rowing in between)

1500 metres * 3 (3 minutes light rowing in between)

6 * 4 minutes (1 minute inbetween)

9 * 2 minutes (1 minute light rowing in between)

3 minutes * 6 (2 minutes light rowing in between)

5* 5 minutes (2 minutes light rowing in between)

8 * 3 minutes (1 minute in between)

5* 4 minutes (2 minutes light rowing in between)

1000 metres * 5 (1 minute light rowing in between)

4 minutes * 6 (2 minutes light rowing in between)

8 * 500 metres (2 minutes light rowing in between)

6* 3 minutes (2 minutes light rowing in between)