Rowing Intervals 
6x 6 min cont. (2:45/:30/2:45)
rest 2:00 
rate 20 
2k plus 22 seconds

10 max effort strokes at r20 on middle :30 (power 10!)

Sat down with the idea of a doing a low rate recovery row - that is why the pace in the first round is significantly slower than the remaining intervals. Once I was warmed up, I stuck to the prescribed paces. The heat and poor air quality in the garage made this much tougher.