Row Conditioning 
10x 500m 
🎯 5k pace and rate

DF 118

2 minutes rest between intervals

Kept these pretty chill using my last 5K as a guide. I think these would be better served to be completed at a target 5K pace, say 2K plus 6 or 7 seconds. The longer rest periods allow for full recovery so push yourself to hold a more challenging pace.