Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace
+
Row or AD 5mins easy pace