For Time
2000m row
Perform this workout as an all effort "practise" mind set. I mean, if it would be competition situation you should drive out more yourself so the mindset can be like 90-95% pace for entire trip.
We did 2000m rowing program by Chris Hinshaw and me and Heidi both were able to get our new personal best. I did 6 seconds better time and like 1.5 sec faster per 500m.
So this will test for your guys to start and then we can give some paces.
You should do this workout by increasing speed every 500m a bit, so dont start out too hot.
Example 1.45/1.44/1.43-1.44/1.42-1.43 per 500m.