Speed Intervals 
4x 30 seconds / 1 minute rest x 2
Rest 3 minutes after the first round of four intervals

🎯 500m PB pace during each 30 second interval
Rest 1 minute 
10 minute row broken into 2 minute splits @ r24. 

Put in a good warmup before hitting this piece. Anything less than all you've got during the 30 second intervals is missing the point. Do not mindlessly row during the 10-minute cooldown. The goal is to keep the same pace and rate for all five splits.