Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
Scaling:
The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout as prescribed. Newer athletes can row a single distance several times and reduce the overall volume.
Beginner Option
3 rounds for time of:
Row 500 meters
Rest 1 minute between efforts.