Row Conditioning 
30:00 row 
First 29 mins @ 19 s/m
Last 1 min @ open rate

Hay in the barn. Money in the bank. Whatever you want to call this base-building session. Dial in your technique at the low rate, then practice that finishing kick at the end of a longer duration row. Set the monitor to race my effort from Jan 7 and worked to stay on pace through the first 29 minutes before opening it up for the final 60 seconds. Boring? Maybe. Effective? Absolutely.