40 minutes steady state

8 minutes ON at 18, 20, 22, 24
2 minutes OFF with 20-30% effort along with pause drills (hands and body over)
x 4

This particular program allows the rower to highly focus during the 8 min piece with pure concentration and then have 2 minutes to do pause drills so as to concentrate and re-emphasize where the body needs to be at the release of the stroke.