140110

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

1. 3:34.1, 1:47.0/500m
2. 3:32.7, 1:46.3/500m
3. 3:33.1, 1:46.5/500m
4. 3:38.0, 1:49.4.5/500m

Total: 14:18.8, 1:47.3/500m

131231: 14:25.5, 1:48.1/500m

then:
Push-up volume programming. Reps on the minute for 20 minutes:
10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10

Total: 200

140103: 199
131224: 192

130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2296m 2:10.6/500m