This week's top tip(s) come(s) from Simon Barnes.On the subject of 'favourite' training sessions, occasionally I drop the resistance to level 1 or 2 and row 38-40 strokes per minute for 2,000 metres, doing this twice at about 5 seconds per 500 metres slower than race pace. I believe that this provides useful conditioning (not least mentally) for a sustained race rate of about 36 s.p.m. as well as encouraging a focus on maintaining technique and rhythm.The other, possibly unusual, session I do is 500 hack squats, touching my backside down on a couple of stacked milk crates (about 18 high, pretty much making my thighs parallel to the ground). This takes about 8 to 10 minutes - a testing, specific leg and lower back workout sustainable at only 140-150 beats per minute. (It's generally advisable to massage legs in the shower afterwards and schedule an active recovery session (if needed) for the following day rather than rest.)Since coming on the Banyoles training camp, I'd swear by the one, two and three minute interval sessions, with equal rest and trying for about 110% of race pace (in terms of seconds per 500 metres calculated via metres per second). I also find the occasional, stand-alone five minutes at race pace (trying for a strong finish) a good confidence booster. I also believe that a weekly 'eye balls out' 5,000 metre piece (equivalent I guess to lactate threshold) sustains a good aerobic base.Simon also mentioned in his e-mail that it could be interesting to ask those competitors at the British Indoor Rowing Championship who improved their times what most significantly influenced their performance for the better, whether it be training, diet, mental approach, technique or whatnot. If you were one of those competitors, or if like Simon you've got a top tip you'd like to share with the world, then makes sure it gets to webmaster@vermonthouse.co.uk.