Row Conditioning 
10 minutes, straight through as follows:
1:20 @ r28
3:00 @ r20
1:20 @ r28
3:00 @ r20
1:20 @ r28

This one’s a really simple pyramid. Set a baseline you'll strive to maintain for the remaining intervals during that first r28. Glide a little more when the stroke rate is higher and push harder when the stroke rate goes down. Drag was ~15 ticks lower than normal which made it that much harder to hit the targets during the r20 intervals.