ATFS Workout 70 - High Five, Low Five 
Warm Up/Workout
Five 5 Minute intervals with 5 Minutes of rest in between
 
Interval 1: 3 Minutes @24 SPM 
Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between
5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing
 
Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM
with 40 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing
 
Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing
 
Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing
 
Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM - @28 SPM
Cool Down: Take things easy for the last 5 minutes on or off of your machine