Lauantaina ohjelmoitu 4 viikon jaksot seuraavasti:
Viikko 1 – ergo 3x10min./3min. (2.5min. + 2.5min. + 2.5min. + 2.5min.)
1st – stroke rates (24 – 26 – 28 – 26)
2nd – stroke rates (28 – 26 – 24 – 28)
3rd – stroke rates (28 – 24 – 28 – 24)
Viikko 2 – ergo 4x8min./3min. (2min. + 2min. + 2min. + 2min.)
1st – stroke rates (24 – 26 – 28 – 26)
2nd – stroke rates (28 – 26 – 24 – 28)
3rd – stroke rates (24 – 26 – 28 – 26)
4th – stroke rates (28 – 24 – 28 – 24)
Viikko 3 – ergo 6x5min./2min. (2min. + 2min. + 1min.)
1st and 4th – stroke rates (24 – 26 – 28)
2nd and 5th – stroke rates (26 – 24 – 26)
3rd and 6th – stroke rates (28 – 26 – 28)
Viikko 4 – ergo – 3x(3x3min./2min.), (1min. + 1min. + 1min.), break between sets 5min.
1st – stroke rates (24 – 26 – 28)
2nd – stroke rates (26 – 24 – 26)
3rd – stroke rates (26 – 28 – 30)