42 Minutes continuous row workout:
5 minutes @ 20 (+10)
2 minutes @ 26 (+2)
(Alternate between rate @ 20 (+10) for 5 minutes then 2 minutes @ 26 (+2) rate then back to 20 for 5 minutes).
The idea is to swing row it at a nice low rate at 20 with 2 minute bursts at 26 or around your 5K pace then bring it back to low steady state pace. The idea and hard part is to concentrate on the transision between steady state pace and 5K pace…one needs to be poised and accurate on your splits. The tough part is to keep your pressure between transisions without collapsing and losing your programmed splits.