Quick Rowing Workout

If you have access to a rower, here's a workout I run through when I'm strapped for time. With 30 seconds rest between each interval, row:

100m
200m
300m
400m
500m
400m
300m
200m
100m

Last time I set an average 500m pace of 1:43. I think I can do better, but that was a pretty good workout.

It's a bonus if you can set up this workout on a C2 rower, as you can program the distances and the rest intervals into the monitor, and it forces you to be honest on the rest time. Once the rest is over, the clock starts ticking on your interval time, and any time spent dead in the "water" REALLY hurts your average.