Warm-up: 3,000 meters
1st 1,000 – 22 stroke rate (5K +8)
2nd 1,000 – 24 stroke rate (5k+4)
3rd 1,000 – 26 stroke rate (5k pace)

3 min paddle

3 x 1,000 at 5K
rate: 26-28
rest: whatever your 5K pace is (e.g. if you row a 5K at 2:00 pace then that is your rest time)

3 x 20 strokes with 5 strokes off
Full pressure
rate: 28 strokes

2-3 minute cool down