Summer Rowing Plan
May 27, 2026 – August 31, 2026 · Week 2 of 14
Today · Week 2
Cycle or Swim
Cycle or Swim
Workout
Knee score
TKEs · SLRs · Clamshells · Wall sits · Short arc quads
Week 1May 27 – Jun 1
Wed 27Row · steady5000mknee 4/5
Thu 28Cycle / SwimCycle or Swimknee 4/5
Fri 29Row · intervals6 × 500m / 2min rest
Sat 30Cycle / SwimCycle or Swim
Sun 31Cycle / SwimCycle or Swim
Mon 1Cycle / SwimCycle or Swim
Week 2Jun 2 – Jun 8
Tue 2Cycle / SwimCycle or Swim
Wed 3Row · steady5500m
Thu 4Cycle / SwimCycle or Swim
Fri 5Row · intervals4 × 750m / 2min rest
Sat 6Cycle / SwimCycle or Swim
Sun 7Cycle / SwimCycle or Swim
Mon 8Row · steady5000m
Week 3Jun 9 – Jun 15
Tue 9Cycle / SwimCycle or Swim
Wed 10Row · steady6000m
Thu 11Cycle / SwimCycle or Swim
Fri 12Row · intervals2 × 2000m / 4min rest
Sat 13Cycle / SwimCycle or Swim
Sun 14Cycle / SwimCycle or Swim
Mon 15Row · steady5500m
Week 4Jun 16 – Jun 22
Tue 16Cycle / SwimCycle or Swim
Wed 17Row · steady6500m
Thu 18Cycle / SwimCycle or Swim
Fri 19Row · intervals3 × 1000m / 3min rest
Sat 20Cycle / SwimCycle or Swim
Sun 21Cycle / SwimCycle or Swim
Mon 22Row · steady6000m
Week 5Jun 23 – Jun 29
Tue 23Cycle / SwimCycle or Swim
Wed 24Row · steady7000m
Thu 25Cycle / SwimCycle or Swim
Fri 26Row · intervals4 × 800m / 2min rest
Sat 27Cycle / SwimCycle or Swim
Sun 28Cycle / SwimCycle or Swim
Mon 29Row · steady6500m
Week 6Jun 30 – Jul 6
Tue 30Cycle / SwimCycle or Swim
Wed 1Row · steady7500m
Thu 2Cycle / SwimCycle or Swim
Fri 3Row · intervals3 × 2000m / 4min rest
Sat 4Cycle / SwimCycle or Swim
Sun 5Cycle / SwimCycle or Swim
Mon 6Row · steady7000m
Week 7Jul 7 – Jul 13
Tue 7Cycle / SwimCycle or Swim
Wed 8Row · steady8000m
Thu 9Cycle / SwimCycle or Swim
Fri 10Row · intervals7 × 500m / 2min rest
Sat 11Cycle / SwimCycle or Swim
Sun 12Cycle / SwimCycle or Swim
Mon 13Row · steady7500m
Week 8Jul 14 – Jul 20
Tue 14Cycle / SwimCycle or Swim
Wed 15Row · steady8500m
Thu 16Cycle / SwimCycle or Swim
Fri 17Row · intervals4 × 1500m / 3min rest
Sat 18Cycle / SwimCycle or Swim
Sun 19Cycle / SwimCycle or Swim
Mon 20Row · steady8000m
Week 9Jul 21 – Jul 27
Tue 21Cycle / SwimCycle or Swim
Wed 22Row · steady9000m
Thu 23Cycle / SwimCycle or Swim
Fri 24Row · intervals4 × 800m / 2min rest
Sat 25Cycle / SwimCycle or Swim
Sun 26Cycle / SwimCycle or Swim
Mon 27Row · steady8000m
Week 10Jul 28 – Aug 3
Tue 28Cycle / SwimCycle or Swim
Wed 29Row · steady9500m
Thu 30Cycle / SwimCycle or Swim
Fri 31Row · intervals3 × 2000m / 4min rest
Sat 1Cycle / SwimCycle or Swim
Sun 2Cycle / SwimCycle or Swim
Mon 3Row · steady8000m
Week 11Aug 4 – Aug 10
Tue 4Cycle / SwimCycle or Swim
Wed 5Row · steady10000m
Thu 6Cycle / SwimCycle or Swim
Fri 7Row · intervals8 × 500m / 2min rest
Sat 8Cycle / SwimCycle or Swim
Sun 9Cycle / SwimCycle or Swim
Mon 10Row · steady8000m
Week 12Aug 11 – Aug 17
Tue 11Cycle / SwimCycle or Swim
Wed 12Row · steady10000m
Thu 13Cycle / SwimCycle or Swim
Fri 14Row · intervals4 × 1500m / 3min rest
Sat 15Cycle / SwimCycle or Swim
Sun 16Cycle / SwimCycle or Swim
Mon 17Row · steady10000m
Week 13Aug 18 – Aug 24
Tue 18Cycle / SwimCycle or Swim
Wed 19Row · steady10000m
Thu 20Cycle / SwimCycle or Swim
Fri 21Row · intervals4 × 1000m / 3min rest
Sat 22Cycle / SwimCycle or Swim
Sun 23Cycle / SwimCycle or Swim
Mon 24Row · steady10000m
Week 14Aug 25 – Aug 31
Tue 25Cycle / SwimCycle or Swim
Wed 26Row · steady10000m
Thu 27Cycle / SwimCycle or Swim
Fri 28Row · intervals4 × 1000m / 3min rest
Sat 29Cycle / SwimCycle or Swim
Sun 30Cycle / SwimCycle or Swim
Mon 31Row · steady10000m