Row Conditioning
500m (comfortable pace)
1 min rest
1000m (same pace)
2 min rest
1500m (same pace)
3 min rest
1000m (beat your 1500m pace)
1 min rest
500m (comfortable pace)
2 min rest
1000m (beat your 1000m pace)
1 min rest
250m (beat your 500m pace)

The first half of this workout is designed to get you warmed up and comfortable with putting some meters on the monitor. As you come down the other side, things look a little different. Push the pace as the pieces get shorter. The goal is to be able to get faster each of these intervals while maintaining 24 spm.