Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
Workout:
300m TT

Stroke got longer as time went on and my rate dropped on the back half. Still kept it pretty consistent although I would have liked to rate a bit higher during that last 100m.