10-15 minute warm-up
5,000 meter piece
Take this as an opportunity to see where you stand. The idea is to row this as strong as you can for the entire piece (around a 26-28 strk per minute). The time you get (and avg split) will help you train better. This length of piece is a great benchmark for where you stand fitness-wise. Be sure to stay consistent through out the piece yet completely exhaust yourself.