Long - 6 x 2000m rate change 22-24 / 2 min easy
Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.
Check this Concept2 workout on the ErgZone app: