Row 5,000 meters 

This is a good benchmark to measure progress. Pace it flat, keep the rating up, the last 1000 try to rate higher, sprint the last 300/500m.

First 1000 should feel easy, around 3000 in in starts to get tough, breathing will be hard, 4000 is probably a tad slower, last 1000 you should be able to bring it home. Should be the fastest split.

22:44.6

Notes: Average 500m split was 2:16.4. Set damper at 5 and pace boat to 2:12/500m.