The plan is simply a variety of 30 minute rowing sessions which is a great time to have an effective workout. They cater for all abilities and sessions are 30 mins long including rest time. They can be followed in any order and fit into your lifestyle as appropriate. This isn’t a plan to improve your 30m or 2km time as such, but if you complete all these sessions within a sensible time frame, it is very likely times will improve along with your overall fitness. These sessions are paced against your 2000m pace. An example is below... 2K+18 means that the pace for 500m shown on the monitor is 18 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2K + 18 would be 2:18/500m)