2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
6 x 500m / 2 min easy
Row four 500 meter pieces. Row for two minutes at light pressure between each 500.