8 min @ 18 spm – everyone matching rates, build power as you warm up but keep rate at 18.
6 min – 20 strokes hard/20 strokes easy – on their own, hard no faster than 30 spm (3/4 to 7/8 effort)

20 min – 20 sec hard/10 sec easy x 40. Continuous row. Hard …at or below projected 5K pace, easy was paddling, any damper setting, any stroke rate, everyone on their own.

4 min – Shoes out, 18 spm, damper on 1, slow paddle, focus on technique, everyone together