Warm-up:
(See options 3, 4 and 5 below)
Strength:
1) BS: 60x2x3
Aerobic Capacity:
2) Go on a swim 20-60 minutes. Just get in a pool.
Flexibility:
Before or after rowing, but preferably after:
3) Deep couch stretch, :20 sec each position (hips, quad, hammy, split), 4 sets each leg.
Anytime:
4) 3x :45 sec Arch hold
5) 3x :45 sec Hollow hold
6) 3-4 sets 1:00 max distance HS walk