7,500 meters of alternating rowing firm and steady state

Set meter to 7,500 meters
warm-up first 1,000 at 24 (+8, +10 over 5K)
then alternate 250 ON at 5k pace (stroke 26-28), then to 250 at firm steady state (22 stroke rate +8-+10 over 5K)

if there is time take 3 x 15 strokes at 2K -3 at or around 30 strokes/min with 10 strokes paddle in between.

then paddle down