Warm up 4, 3, 2, 1 @ 22, 24, 26, 28

12 x 1 min / 1 min easy (paddle)

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing (paddle), for a total of 24 minutes.

Row:
first 6 @ 26 5k
last 6 @ 28 2k

Warm down for last 3′ then 20 jumpies.