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)

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

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

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

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

4 minutes * 5 (2 minute intervals - light rowing, in between)

6 * 500 metres (2 minutes light rowing in between)

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

5 * 4 minutes (2!minute break in between)

1000 metres * 4 (2 minute light- rowing in between)

5* 3 minutes (2 minutes light rowing in between)

8 * 500 metres (2 minutes off in between)

5 * 3 minutes (2 minutes off in between, light rowing)

8 * 3.5 minutes (1.5 minute breaks in between)

500 metres * 8 (2 minute intervals)