7,000 meter row with 2 second faster per 1,000 meter throughout the piece.

Begin 1st 1,000 at
22 strokes a minute 5K +16

every 1K, go faster by 2 seconds. Keep rate as low as you can until you feel the need to bring it up.

Last 1,000 meter should be at
26 strokes a minute 5K +4

paddle 2 minutes

(5) 10 stroke pieces at 28 (Full Pressure) with 10 paddle in between

cool down