2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece
-the first 2000m @ 22 spm.
-Then 1000m @ 24 spm,
-500m @ 26 and
-500m @ 28.
Row for four minutes at light pressure during the rest period. If the seat ishurting you, then jumprope, jog or airdyne lightly for 4 min.