Sample Workout

Long

3 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy

Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.