Threshold session. Warm up row for 12 minutes (including a few bursts at pace). Set up ergometer for 1:50 work, 1:10 rest. Do 8 intervals. Then row an active rest of 6 minutes. Dial up 1:50 work, 1:10 rest again. Do 8 intervals. Cooling down for 5 minutes, followed by 20 minutes of stretching.
Total Time: 70 minutes + 20 minutes stretching
Total Distance: 16km