Workout 59 - RowErg - Right Here Waiting For You 

Warm Up:
3 Minutes @22 Easy
1 Minute @22/24 Hard
3 Minutes @24 Easy
1 Minute @24/26 Hard
3 Minutes @26 Easy
1 Minute @26/28
 
3 Minutes Rest
 
3 Minutes Easy
2 Minutes Moderate
1 Minute Hard
1 Minute Easy
2 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
Every Minute Change Stroke Rate
@22-24-22-24-26-24-26-28-26-28-30-28

I rowed three of the six 12-minute intervals (#1, 2 & 4). Turned the DF down towards the lower end of where I'd normally set it. You have over 900 opportunities to refine your technique and build good habits.