3 x 1000m / 2 minutes rest
Row three 1000 meter pieces. Rest for two minutes between each 1000.

2 x 2000m w/ rate increases / 4 minutes rest
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Rest for four minutes between each 2000.