The initial row of the 12 weeks focuses on activation and recruiting the required muscles groups/energy systems.
As the first eight weeks are about accumulating volume to create a base endurance a the majority of training is aerobic (70-80% low intensity training).
Plyometric training is an effective way of continuing the activation process.
A 2000 meter row stresses all the energy systems to its maximum. As a result the following workout work on the bodies ability to use oxygen under high amount of intensity.
Endurance row with technique skills incorporated.
Similarly to long track speed skating, the attributes muscular/strength endurance play an integral role when improving performance.
A continuation of base endurance training with an increased distance.