Row pace should be the pace for your goal 2k row. If you rowed a 7:10 and you really want a 7:00 and think it’s realistic, row a 1:44 pace (1 second faster than last week, 2 seconds faster than 2k goal pace) the entire time for all four. This is pace work and is meant to be done at the exact same split the entire time. Pick a realistic goal, do the math, then hang tough mentally for all three.