Row two sets of two 500m pieces. Rest one minute between reps and 3 minutes between sets
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
Tabata Ab Mat Situps