Variable Time 
6x 2:30/1:30/1:00
rest 2:30 
rates 20/22/24
2K PB pace plus 20 seconds to start at r20. Increase pace - 3 seconds at r22, further -4 seconds at r24. 

Targets were pretty manageable at these rates. I turned the drag down a bit more than normal (105df). As the rate increases, you want to speed up as well. We do that by putting more force into our stroke, resulting in an accelerated long, powerful rowing stroke that you just keep churning out.