Row Power Intervals 
10x 250m // 1:00 rest
🎯 60 seconds or less
Rate: 22 
DF 113

Warmup with some skill work (pick drill) then slowly build in rate across the 2k before hitting the main session. You'll do 10 intervals of 250m at r22 -- these won't be max efforts due to the low rate, but they are high effort with a slow recovery in between each stroke. Sit tall through the stroke, feel the drive in your legs. Don't start too fast and aim for consistent splits.