Part 1 
Single Distance
2500m 
Rate: 22
Pace: 2k plus 11
Sub-max effort at the rate. I ended up around r23 for most of this effort trying to squeeze some speed. 

Part 2
Interval Distance
2 sets: 
4x 125m//rest 2:00
Full rest between sets
Use good technique (don't be sloppy). Row each of these as fast as you can sustain. #LastFast