Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 

Use the 6:00 interval to warmup, gradually building to working pace and rate. Push hard on the 3:00 intervals, but leave something in the tank for the 1:00 sprints. The plan was to hold 2K pace for the first minute, go H.A.M. on the second, and hold on to 2K for the last minute.