10 x 500m row
Rest 1:00 between each
Pretty simple workout. Requires you to keep good form – get as much out of your legs as possible, before pulling with your arms.
I finished in 28:53. If you subtract the 9:00 rest, I averaged about a 1:59 pace. I could have gone faster, because I tended to coast at the end of the each round (I stopped pulling at about 475m).