Row Conditioning

Row 30 seconds @ 500m pace/rate

Zero rest

Row 19:30 minutes @ r20; 2k plus 20 seconds

This workout tests your recovery after a maximal effort. Try to hit your target 500m pace within the first 5 strokes and stay there for the rest of the time. Expect your heart rate to take about a minute to settle after the sprint, don't let your technique (and pace) to fall off during this time.