8 X 500m, 1’ rest between. Used as technique training session so times a bit varied

Warm Down

warm Up

Variable rate at 2k intervals. 24-22-24-26-24

A mess due to input error but four sessions with 3’ rests between

4 X 750 with 1’ rest between each

3 X 2000m with 3’ rest between

4 x 6’ with 3’ gentle between

need to warm up and complete the first 2K faster

4 X 1500m 1’ gentle between each

After a 2 week layoff

10k: 2k @ 22spm, 2k @ 24 spm, 2k @ 28 spm, 2k @ 26 spm, 2k @ 24 spm

2 X 15’ with 2X 4’ recovery

6 X 1000m with 3 minutes easy row between each

5 X 10’ sets. 4@22spm, 3@24spm, 2@26spm, 1@28spm. 4’ easy paddle between sets

5’ warm up
30” hard 30” easy x 20
5’ warm down

5 x 2000m with 2' gentle recovery between

10 x One minute hard with 30“ rest between

30 minutes with 20 hard strokes every 1K.

warm down

3 mins steady then 1 min hard. x 10

1 min easy, 1 min flat out x 15 total

steady row, better than nothing after a hard day at work