In teams of three: row 450 calories for time
0-100 cal: switch every 25 cal
100-200 cal: switch every 20 cal
200-300 cal: switch every 15 (the last one is wonky – either row a shorter or longer piece to take you across 300)
300-400: switch every 10 cal
400-450: switch every 5 cal
*Row HARD. You have double rest. Make each piece count.
**Play around with different ratings. Where are you moving the most efficiently???