3 x 10 minutes
2 minutes off

#1. 4, 3, 2, 1 @ 22, 24, 26, 28
Pace: +12 (over 5K pace), +10, +8, +6

#2 SAME rates
Pace: +10, +8, +6, +4

#3 SAME rates
PACE: +8, +6, +4, +2

Achieve nice rowing during the 2 minute ress. This is a mental exercise. These are all very doable segments and the idea is to stay consistent both on effort and on technique as it gets progressively difficult.

Have fun…this is should feel like a feel good row.