Today I got on the water in a single and did a very old favorite that I first suffered through in 2001.  This was originated by Ted Bonnano, who has coached Fordham and NYAC for like a million years.  I remember the first time I did it, I was rowing for North Bay Rowing Club and California Rowing Association and just visiting Nereid, which is now my home club.  It was exquisitely painful then, and surprisingly less so now because the format is familiar from Crossfit Endurance:

2:15 on, 0:45 off

1:45 on, 0:30 off

1:15 on, 0:15 off

0:45 on

Wash out the lactate and repeat.

Today was especially challenging because I hit debris and lost my skeg just after the warmup.  I was upriver anyway so I just decided to attempt it on the way home.  It was a wild ride careening into the wind with wild steering and water flying everywhere.  But kinda fun.