A) Row 750m as follows:
– 250m easy
– 250m by alternating 10 strokes legs only & 10 stroke arms/back only
– 250m fast
B) 5 Rounds:
– 500m row @ Moderate Pace
– :30 rest
C) 500m row cool down
There is not much rest between intervals on purpose (not enough time to get off the rower). Learn to recover while sitting and moving on the rower.