Rowing Time Trial 

Warm Up: 

1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @24 Hard
3:00 @24 Hard
2:00 @24 Hard
1:00 @24 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

I knew coming in I wanted to do a rate—capped 1000m time trial. Followed along with ATFS #68 podcast for my warmup, keeping the rounds capped at r24 rather than going up to r26. For the TT—get faster throughout on one breath per stroke and tiny circles at the catch.