131231

Row: Repeat 1k, recover 2:30 until form/pace deteriorates

1. 3:35.5, 1:47.7/500m
2. 3:34.6, 1:47.3/500m
3. 3:34.3, 1:47.1/500m
4. 3:41.1, 1:50.5/500m

Total: 14:25.5, 1:48.1/500m

Then:
Ring dip volume programming. Reps on the minute for 20 minutes:
6+6+6+6+6+6+6+5+5+5+5+4+4+4+5+4+5+4+4+5

Total: 101

120212: 120 (started at 6 and held)
120204: 105 (started at 6 and dropped off)
110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

Warm-up 10 minute row: 2416m, 2:04.1/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m