Row intervals – 2 to 3 sets

1500m Row @ < 24spm (strokes per minute)
1000m Row @ 24-28spm
500m Row @ 28-32spm

Rest 2:00 b/t repeats
Rest 6:00 b/t sets

Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1.5km piece. Then increase your rate to moderate for the 1000m (24-28spm) and finally increase to a higher rate for the 500m (28-32spm). Aim to row each distance faster than the previous one (shorter distance = faster pace).
Intent. Get used to pacing yourself on the rower (hard, repeatable paces) and building speed at higher rates.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigue.