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

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. Was late picking up the handle on my second sprint and it took :12 to get up to my pace. These need to be faster. A good goal would be 2:05 and 1:50 for the 5 and 1 minute rounds. Drag was 104 - bump up to 120 or so next time out.