Row Crew

500m Damper 10, @30s/m, casual pace (don't pull so hard)500m Damper 1, @20s/m, casual pace (pull very hard)
500m Race Your Preferred D, s/m, Casual Pace
1000m Damper 10, @30s/m, casual pace
1000m Damper 1, @20s/m, casual pace
1000m Race Your Prefered D, s/m, Casual Pace
*Rest 3:00 btw 500s
*Rest 5:00 after last 500m & btw 1000s