Steady state ladder:

2x 21m pieces (6, 5, 4, 3, 2, 1).

 

Start at rate 18, 5K+14, and go up two /500m split seconds per transition.

Make your way from 18-24 through the piece.

 

Between the two pieces, feel free to execute some catch drills with the hands, back and legs.

 

To warm down, row shoes out of footstretchers and think about slowing into the front stops and taking the stroke by pushing the off the feet and not by pulling on the handle.