6x4 min/2 min easy

3x1500, 2 min light between

8x500, 1 mi light between

3x8min 4 min easy between

7x1 min, 30 sec light between

10x500, w 2 min easy between

4z1500, 1min light between

2 x 4000m / 6 min easy
Row two 4000 meter pieces. Row for six minutes at light pressure between each piece.

6x4 min, 1 min light between

3x6 min, 4 min light betweeen

8x1000, 1 min light between

3x10 min, 4 minutes easy in between

5x5 min, 3 min light pressure between

3x2000. 1000@24, 500@26, 250@28,250@30. 4 min easy during rest

4x2000, 22-24-22 rate change every 500, 2 minutes light every 2000

3x3000, 2 min light between

12x500, 2 min easy in between

5x6 min, 1 min easy between

4x1500, 2 min. Light between

2 x 15 min @ 26 spm / 4 min easy

8 x 3 min / 1 min easy
Row eight 3 minute pieces. Row for one minute at light pressure between each piece.

10 x 2 min / 1 min easy

6 x 1000, 3 min light in between

4 x 6 min / 2 min easy
Row four 6 minute pieces. Row for two minutes at light pressure between each piece.