Not only did you get your sprints in, you ended up with 6.5 K in total, so longer than you have been doing on your daily "long" rows.
Ha ha! Yes I ended up doing all three: shorter, faster AND longer! But that 'ladder' comes pre-programmed into my PM-4. And is one of my favorite workouts. Three hours later and I still feel a bit 'buzzed.' But I'm going to try all of the ladders they have. I think there is one that is just a lot of 500m repeats.
Well, I am a ways off, but I was motivated by your workout this morning, so I did a 2000. My R leg seems to be improving. No discomfort until about 1500 and then only mild. So maybe I will be back at it soon.
Whoa! A very nice piece for a guy who has been on the IR List for several months! Pulling a 2:11 pace takes some dedication! Hope you suffer no ill effects, and are back at it by next week.