A ramp up / down speed pyramid. Rest was 1:30 per 250m rowed and the intervalls increased from 250m to 1000m in steps of 250m then back down.
Had aa little trouble on the 1000m, but the shorter distances were ok (if slow). Targeted 1:52/100 as average pace for the session and managed to keep under it.
- 2K warmup
- speed pyramid
- 10k Cold down