Warmup  
1000m @ r24, right into stroke rate pyramid
10 on /10 off @ r24
15 on/15 off @ r26
20 on/20 off @ r28
15 on/15 off @ r30
10 on /10 off @ r32

Workout
On the Concept 2:
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

DF 123

🎯 2:00/500m pace