Workout 78 - RowErg - Step Down

4 Sets of 5 Minute Intervals with 2 Minutes Rest (113 Drag)
 
5 Minute Interval Breakdown:
5-3 Minutes: Build to a Fast Stroke Rate
3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady

Set 1: Build to a 26 then drop down to 24-22-20 (this should be used as a warmup)

Set 2: Build to a 28 then drop down to 26-24-22

Set 3: Build to a 30 then drop down to 28-26-24

Set 4: Open Rate - I chose to stay with the 30-28-26-24 

Set 5: Cooldown at a slow rate/pace for the entire 5 minutes