2000m warm up w/ 500 m segments – 18,20,22,24

32 minute row with eight 4 minutes segments.

1st minute steady state – rate = 18 (5k+12)

2nd minute same as above

3rd minute 5k+3/4 pace – rate 24/25

4th minute paddle/recovery

Repeat the above use the following rates for the steady state parts (i.e. the 1st 2 minutes of each segment). 20, 20, 22, 22, 20, 22, 24