General Warm Up

Row 10 min @ moderate pace

This means to hold  a 2:30/500 m split pace for faster.

Then:

Row 500 Meter sprint

Rest the amount of time it took to complete 500 Meters

Repeat this 5 times

Each 500 Meters should be completed in a faster amount of time, or be done with a negative split.  Try to improve each set or at least, not to slow down at all.

Then:

5 Min Intermission

Then:

250 Meter sprint

Rest the amount of time it took you to complete 250 meters.

Repeat 5 times

The goal is to again, try to get faster each round, or to at least not get any slower.

Then:

Cool Down 10 Min @ 2:30/500 m split pace