I am back and looking forward to a great workout.

Warm-Up: 10 minutes (4, 3, 2, 1@ 18, 20, 22, 24)

1:20 ON
:40 OFF
@ 24-26 strokes/min
x 5 (@ or around 5 K pace)

Paddle with skill & Drill for 5 minutes

1:40 ON
:20 OFF
@ 22-24 strokes/min
x 5 (@ or around + 2-4 above 5k pace)

Cool Down