5000m with rate changes every 1000m: 22-26-22-26-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
4 x 1500m / 1 min easy
Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.
60 minute time trial
Row a 60 minute time trial, going for your personal best. After you've rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.