6 MIN WARM-UP SPIN
DRINK
YOUR CHOICE OF STROKE RATE
SET UP AS 1200 METER INTERVALS w/UNDEFINED REST
1200 METER PIECE
BUILD TO LT MINUS 5 BY THE MID-POINT (600 M TO GO)
ROW THE SECOND HALF OF EACH PIECE AS CLOSE TO LT AS YOU CAN GET WITHOUT GOING OVER
REST UNTIL YOUR HR DROPS BELOW 110
REPEAT AS MANY TIMES AS POSSIBLE IN 48 MINUTES
6 MIN COOLDOWN