warm up 2000m
repeats 4X500 under 2:05
cooldown 2000m

2000m warmup
10 90 second row, 60 second rest
1000m cooldown

2000m,1500m,1000m,500m

2X2000m row warmup and cool down from weight work out

2000 m warmup and 3 X 500 at medium pace

2000 m warmup
2 X 500 m 2:17, 2:12
1500 m cooldown

2500 m warmup
2000 cooldown

Warmup 2000 m 9:45
4 X 500 m repeats with 60 sec rest, 2:07

Warmup for weight workout

4X1000 m row @ 4:45 with 90 sec rest