Workout 47 - RowErg - Let it Run
As The Flywheel Spins Podcast 

Warm Up and Workout: 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 

2 x 30 Seconds Hard @21 with 30 Seconds Rest

4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest

3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest

2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

I rowed along with the podcast in real-time. The rest time between steady efforts and intervals was only enough time to unstrap your feet and reset the monitor for custom intervals :30/:30 while there was about a minute of rest before starting the next steady effort. This was a great piece to log some time and distance on the rower. I did not pay attention to pace, instead staying locked on hitting and holding the prescribed stroke rate. Was able to hit the target rates during all pieces except the 4:00 steady effort round.