Rate Increase Intervals 
3 minute work intervals, increasing rate every 30 seconds 
r20/22/24/26/28/30 
1 minute recovery
Repeat for a total of four rounds
DF 118

We're experimenting with increasing & building stroke rates here, making sure we continue to row in the same pattern & with the same technique at the higher rates as we do at the low. Push through the feet at the catch and push the hands away at the finish. Find your power at the lower rates and squeeze your speed as increase.