15 min warm up 5, 4, 3, 2, 1

18, 20, 22, 24, 26 spm start at 5K + 12

3 min on 1min off at 24-26spm 5K + 4 or 5

Make the 1 min off an active row not paddle but not great effort

Row until you reach 5,000 meters then cool down and stretch.