Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 
Rate: 20

Opened at 2K plus 23 for the six-minute interval.  Nudge up the pace by ~5 seconds for the three minute intervals and then another 5 seconds for EACH of the one-minute intervals.