Row Conditioning 

4-3-2-1 minutes 

1:30 rest between each

26-26-28-34 stroke rate

Pace: start at 2k plus 10 and get faster

Drag: 118

Whoops! I messed up the programming and set the final interval to four minutes, causing the screenshot to look a bit weird. Put in a good warmup, working to r34 for a couple of 30-second intervals.  At such a high rate, you need to shorten your stroke and keep the body moving from 11 to 1.