2 Sets

1000m Row @ < 24spm (strokes per minute)
750m Row @ 24-28spm
500m Row @ 26-30spm
250m Row @ > 30spm

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

Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1km piece. Then increase your rate to moderate for the 750m (24-28spm) and finally increase to a higher rate for the 500m (26-30spm) and 250m (>30spm).

Intent. Get used to pacing yourself on the rower (hard, repeatable pace) 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 fatigued.

Pace. Begin at a tough pace, but one that allows you to stick to the spm, then progressively increase your pacing and stroke rate as the distances decrease.
While you can adjust the damper to higher with slower stroke rates and lower with higher stroke rates, consider using a similar damper setting (drag 125-135 = damper 4 – 6ish) for all intervals to challenge yourself to adjust to each stroke rate/pace.