Row Intervals 

3x 3.5 minutes with increasing rates

• Break down each interval into segments: 1 minute at r30, 1 minute at r32, 1 minute at r34, and finish with 30 seconds at r38.
• Rest for 4 minutes between each interval.
• Rates: 30/32/34/38

You'll spend a minute at r30, a minute at r32 and a minute at r34 before bumping up to r38 for the final 30 seconds of each interval. Prioritize nailing those rates over your split. Dropped the DF 10-15 ticks from normal to allow for a super quick turnaround at the catch. Was super helpful to see the intervals broken down into their own minute, I was able to focus on the prescribed rate for that minute only. At the highest rates, you'll need to shorten your stroke. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1.