900m (Easy) Row
100m (Hard) Row
800m (Easy) Row
200m (Hard) Row
...continue this pattern until
100m (Easy) Row
900m (Hard) Row
You'll row the entire 9000m unbroken as nine sets of 1000m. Each 1000m set will be split as described above. Suggested pacing is 2:20.5 for the EASY and 2:06.5 for the HARD. I found it difficult to maintain the HARD pace as I got into the later rounds.
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