7 x 1min @ 26 spm / 30 sec easy
Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.
2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.
4 sets @ Brisk Pace w/ a minute between sets
15 Ab-Mat Situps
10 Hindu Pushups
10 Side Lunges (R/L)