Part A.
At time 0.00:
Run or Row 400m
At time 3.00:
Run or Row 200m
At time 5.00:
Run or Row 400m
At time 8.00:
Run or Row 200m
At time 10.00:
Run or Row 400m
At time 13.00:
Run or Row 200m
At time 15.00:
Run or Row 400m
At time 18.00:
Run or Row 200m
At time 20.00:
Run or Row 400m
At time 23.00:
Run or Row 200m
At time 25.00:
Run or Row 400m
At time 28.00:
Run or Row 200m

Part B.
Midline work

Post fastest and slowest 400m and 200m effort to comments.