Rowing Stamina 
4x 250m row/7:00 rest
Target Pace: 500m PR (1:37.9)
Rate: Open

Put in a good warmup before getting into these sprints - I did 3x 3:00 @ r22 directly into 1:00 at r24/26/28 followed by 1:00 of rest. This should be FULL SEND. A piece like this requires tunnel vision and a commitment to sprint past the finish line instead of pulling up to land right on it. Focus on a strong start and consistent rate and pace during each interval. Don't get too lazy during the long rests...stay loose and ready.