Row 250m @ 100%
Rest 4 Minutes
All of these are seconds
I tried to pay more attention to my stroke rate then my pace and did better when I went of that. I really think the 48-50 was mostly a difference in my technique. I was working on the stuff they told me at the rowing seminar.
It got harder to recover around set 7. I still felt ok by the end of the rest but I was much more taxed at the end of each set vs in the beginning I felt totally fine when I got off the rower.