As The Flywheel Spins Workout 26 
No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24)
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26)
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22)
Stroke Pyramid 1 On / 1 Off, 2 On / 2 Off...10 On / 10 Off, 9 On / 9 Off back down to 1 On / 1 Off