Row'd Royalty 23.4 
“F_ _ _ K”
ROW 1,000m + 3000M + 1000M – NO REST

Row the following distances in order, with no rest:
1000 Meters
3000 Meters
1000 Meters

SCORES
A: First 1,000 Meter Row Time 4:10.7
B. Last 1,000 Meter Row Time 4:10.6
C. Total Time – 5000 Meters 21:45.3

I like doing 5ks but since we're being scored on that first 1k, I couldn't work up to my target pace like I normally might. Use the first 500-750 of the 3000m to recover before getting back into a manageable pace. Look to hit negative splits during each of the three middle 1000s -- maybe 2:15, 2:12 and 2:10. Gradually get faster throughout the last 1000m interval, leaving enough in the tank to sprint the final 300m.