Workout 77 - RowErg - Back to Back and ‘Fourth’ 
4 Minutes (Warm Up)
Rate increase to Stroke Rate @26
Three 12 Minute Work Sets
4 Minutes at Steady State Endurance 

4 Minutes with 3 Short Higher Intensity Intervals
4 Minutes at Steady State Endurance 
No Rest Between Intervals

DF 122

Forty minutes at r26? 💩This was faster than my 10K pace but I found it to be pretty sustainable over 40 minutes. Rowing along to the podcast helped me stay locked in to my pacing.