Workout 101 - As The Flywheel Spins 
Three Rounds
7x 1:00 work | :30 rest 
2-ish minutes rest between rounds

First round should be used as a warmup. Focus is on practicing race starts - try using the 5-stroke sequence in this video (3/4, half, lengthen, lengthen full) - to settle into your target speeds without having to increase your rate. The 3/4 and half refer to the slide forward. You'll use the rerow function and try to beat your splits from the prior round during intervals two and three.