Sample Workout

Long

2 x 8000m rate change 22-24 / 5 min easy

Row two 8000 meter pieces. In each piece change the rate every 2000m. The first 2000m @ 22 spm. Then 2000m @ 24 spm. 2000m @ 22 and 2000m @ 24. Row for five minutes at light pressure during the rest period.