10m - Dynamics
Part 1 - Row 500m at a very high intensity
-rest as needed, ideally 4-5 minutes-
Then, row 6x500m with 90s rest between sets.
*Your ideal pacing for the 6x500 will be your high intensity row + 6-8 seconds per 500m. So if you rowed a 1:35 high intensity row, your repeats will be around 1:42 ideally.