Row Conditioning 
9 x 1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

Treated this as a 5K prep workout. My strategy was to hold a pace slightly slower than my target split during the first five intervals. After the two-minute break, I increased my pace by about five seconds over the remaining four rounds. To break the 21-minute mark, I'll need to maintain an average split of 2:06. I'm happy with the consistency today and workouts like this show that with a good plan, that is absolutely within reach.