130115

Row: Repeat 500m, recover :60s until form/pace deteriorates

1. 1:41.1
2. 1:42.2
3. 1:43.3
4. 1:44.6

Total: 6:51.2, 1:42.8/500m

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

Total: 120

131231: 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: 2302 2:10.3/500m
Cool-down 10 minute row: 2348 2:07.7/500m