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