Workout 80 - RowErg - Speed Play 
30x0:50/0:10r row broken into 10 rounds as follows
50 seconds hard, 10 second transition
50 seconds moderate, 10 second transition
50 seconds recovery, 10 second transition

The first set will be a warmup with a minute at each 24-24-20 rate then you'll alternate between a set at 24-22-20 , 26-24-20 and 28-26-20 for a total of 9 more sets (3 each). You should keep paddling during the :10 transition periods to find the next prescribed rate. Challenge yourself on the hard rounds and hold the line when dropping down to moderate.