Week 1:

Monday

Warm-up: 10-minute steady state row at low intensity

Main workout: 4 sets of 500m row with 2 minutes rest in between

Cool down: 5-minute easy row at low intensity

Wednesday

Warm-up: 10-minute steady state row at low intensity

Main workout: 3 sets of 1000m row with 3 minutes rest in between

Cool down: 5-minute easy row at low intensity

Friday/Saturday

Warm-up: 10-minute steady state row at low intensity

Main workout: 5 sets of 250m row with 1 minute rest in between

Cool down: 5-minute easy row at low intensity

Week 2:

Monday

Warm-up: 10-minute steady state row at low intensity

Main workout: 3 sets of 1500m row with 4 minutes rest in between

Cool down: 5-minute easy row at low intensity

Wednesday

Warm-up: 10-minute steady state row at low intensity

Main workout: 4 sets of 750m row with 2 minutes rest in between

Cool down: 5-minute easy row at low intensity

Friday/Saturday

Warm-up: 10-minute steady state row at low intensity

Main workout: 5 sets of 500m row with 1 minute rest in between

Cool down: 5-minute easy row at low intensity

Contingency plan for land workouts due to bad weather:

If bad weather prevents rowing on the water, the rowers can do land workouts instead. Here's a contingency plan for each day:

Monday

Warm-up: 5-minute jog

Main workout: 3 sets of 10 squats, 10 push-ups, and 10 lunges

Alternitave: substitute main on water main workout with the erg

Cool down: 5-minute stretching

Wednesday

Warm-up: 5-minute jog

Main workout: 3 sets of 20 sit-ups, 20 Russian twists, and 20 leg raises

Alternitave: substitute main on water main workout with the erg

Cool down: 5-minute stretching

Friday/Saturday

Warm-up: 5-minute jog

Main workout: 3 sets of 10 burpees, 10 jump squats, and 10 mountain climbers

Alternitave: substitute main on water main workout with the erg

Cool down: 5-minute stretching

These land workouts will help rowers maintain fitness levels while waiting for the weather to improve.