Rowing question.?

Question

I'm interested for taking up rowing as a possible sport in college but at the moment I just want to find an alternative for running during the off season of lacrosse. I consider myself in decent shape, and when I last rowed i did 6 km in 27 minutes...So if that information helps can you help me figure out a routine-ish type thing that i can do everyday or every other day?

Answer 1

1, 2, 3, and 4 minute intervals, with two and half or three times the rest time between. 3 days a week. Long rows on the rest days of 60%-70% of maximum heart rate. 1 day off

Answer 2

1, 2, 3, and 4 minute intervals, with two and half or three times the rest time between. 3 days a week.  Long rows on the rest days of 60%-70% of maximum heart rate. 1 day off.