I will not be at class today. Ted will fill in for me and run it as though I was there.

Warm-up:
10 minutes: 5 minutes steady state at a 24, then 30 seconds ON, 30 seconds OFF for the remainder at 28-30 FULL POWER

1 min ON 1 min OFF x 6 @ 22, 24, 26, 28, 30, 32 FULL POWER

Rest 4 minutes

1 min ON 1 min OFF x 6 @ 22, 24, 26, 28, 30, 32 FULL POWER

Cool Down with nice technique

From the beginning you are looking to pull as hard as you can. As you build from the lower rate to the higher rate the level of fatigue will be tough if you are indeed putting the same level of intensity into the 20 as you are the 32. Look for maximum lift at every strok and carry that speed and quickness at the catch when the rate climbs.