10m warmup, focusing on long, controlled recovery as we increased heart rate and lengthened stroke

4 x 5 min on 2:30 off

1. 24 spm 5K + 4

2. 25 spm 5K + 2

3. 26 spm 5K

4. 1m 24 5K+4, 1m 26 5K+2, 1m 28 rower’s choice pace, 1m 30 rower’s choice pace