Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round.
Start each round with a few short strokes to get going and build to your rating. Each piece (interval) should be done at 80 percent of your max: You can talk but you’d rather not. Stroke rating 24-30 strokes per minute.
Use how you feel to determine what stroke rating to hold, your goal is to maintain the same split within about 5 seconds on each round. If you find you can’t talk, you’re going too hard!
Make it easier: Back off on the intensity, or lower your stroke rating
Make it harder: Work to take 5-10 seconds off your split on each round
Total time: 24 minutes plus your warmup