10 min warm-up
24 minute row with six 4 minutes segments.
1st minute steady state – rate = 20 (5k+12)
2nd minute same as above
3rd minute 5k pace or better – rate 26/27
4th minute paddle/recovery
Repeat the above use the following rates for the steady state parts
(i.e. the 1st 2 minutes of each). 20, 22, 24, 20, 22, 22
4 power 10s at the end
Cool down