Warm-Up:
2,000 meter
500 @ 20 (5k +8)
500 @ 22 (5k +6)
500 @ 24 (5k +4)
500 @ 26 (5k +2)

2 x 500 (5k pace as your rest)
#1 & #2:
rate: 24
pace: as hard as you can row

#3 & #4 (5k pace as your rest)
rate: 26
pace: as hard as you can row

3-5 minute rest

#5 & #6
rate 28 for #5
rate 30 for #6
pace: as hard as you can row

cool down 5 minutes