4km x 2 (rest 3m) R18/22 Each 4km row 2km at R18 and 2km at R22. 2km Plus 20 and plus 15. 2K plus 20 means that the pace for 500m shown on the monitor is 20 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km plus 20 would be 2:20/500m)