On the Concept 2:
Intervals of 4 mins, 3 mins, 2 mins, 1 min, 2 mins, 3 mins, 4 mins

2 mins rest between each 
Rates: 18-20-22-24-22-20-18

Row seven intervals in a pyramid of 4-3-2-1-2-3-4 minutes, with two minutes of rest in between each piece. Paddle lightly (or not) during the rest periods. Short on time so used the first interval as more of a warmup. Try to go faster on the back half.