On The Concept2 Rower: 

5 minutes
1 minute
5 minutes
1 minute
5 minutes
Rest 2 minutes between each piece
Pacing: 5 mins @20 SPM, 1 min @30 SPM

Today we are looking at a 5, 1, 5, 1 and 5 minute effort with 2 minutes rest between each piece. For the 5 minute pieces, choose a pace that is challenging but sustainable. Those 1 minute pieces are going to be rate controlled sprints, stay within the allotted stroke rate. Switch between sustainable pacing, a quick rest and a quick burst. If you hit this workout well the 2 minute rest will feel short but manageable and you should be able to maintain your 5 minute pacing three times over. Drag was 112.