Complete 9 rounds:

Row for 1 minute, rest for 2 minutes.

*Alternate between 3 different damper settings 

*3 minutes at normal setting, 3 minutes at normal setting+1, final 3 minutes at normal setting+2

*Each interval should be done at a speed that is 80-85% of your 500m PB (tried to hold 1:50.0 or lower each interval)

Notes: The idea here is that in a 500 you can push your DF a little higher and get some benefit that might be counterproductive in a 2000.  After rereading this workout, I was supposed to alternate between each of the three different damper settings three times. Used the rower in the cardio room at Jennersville Y. 

Damper / DF	Pace	Distance
Normal (@6/116)	01:50.2	272m
	01:47.9	278m
	01:49.0	275m
Normal+1 (@7/130)	01:47.1	280m
	01:49.4	274m
	01:50.7	271m
Normal+2 (@8/143)	01:49.0	275m
	01:48.3	277m
	01:49.0	275m