Interval power endurance workout.
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))

500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute…1st 2 at 24 (+2-+3), middle 5 @26 at 5K pace and last 3 at 28.
Pace: +2 (at24)5k pace(26), -2 at 28

Cool Down Steady State