Row Conditioning 
5 x 750m 
2 min REST

Rate: Open

Used the first interval to warmup. The second should be a steady pace, 2k plus 7 or 8. The real work happens on the third and fifth intervals. Get out fast durng the first 250m, around 2 seconds faster than your 2k pace. Then settle into something comfortably hard for the remainder -- suggested target is 2k plus 2 or 3. Use the fourth interval to recover.