First a word on rowing. Setting the damper to correspond with a certain drag number will maximize the machine to fit your body type and rowing technique. Here is a piece by Erin Cafaro, an Olympic rower, on how to set the rower up. If you are in a situation where someone assigns an arbitrary number for the damper setting you can throw this out at them.
I do several types of stretching to maintain what little flexibility I have one of the techniques is Active Isolated Stretching This is part 1 of 5 and they are all worth investigating.
Row 500 meters
Row Sprints - 7 x 200 meters with 1:30 RI
:37.4, :38.3, :38.1, :38.7, :37.6, :37.4, :35.8
All these were well under my planned race pace of 1:37 (and that is a good thing)
One Arm Hang - 3 x 3 ea. at 5 seconds each
Straight Leg Raises - 3 x 8
Squats - 3 x 10
Weighted Step Ups - 3 x 4 @ 100 These seemed dangerously unstable today so I cut the reps back.