Develop endurance capacity by gradually increasing the strokes per minute, which increases intensity. The aim is to improve your split speed as the workout progresses.
2 rounds of:
10 reps inchworms
10 reps bootstraps
1 x easy 500m row
2 x 10 minutes, with 5 minutes rest in between. For the last 5 minutes of each session, aim to improve your stroke rate by two every minute. For example: 22/24/26/28/30