Rowing Time Trial 
Warm Up: 
3:00 @ r22 easy
1:00 @ r24 moderate
3:00 @ r22 easy
1:00 @ r28 moderate/hard
3:00 @ r22 easy
1:00 @ r32 hard

Take a minute rest after each 1:00 interval. 

Workout:
4:00 Test - Time Trial - Hard Effort

Strong effort at a comfortable rate. I rowed a rate-capped 1000m a few weeks ago and wanted to see if I could do better. This time I set a goal of 1000m (2mins/500 split). Get faster with each 250m split and empty the tank during that last minute.