Steady State day of 40 minutes

Rates; 3′, 2′ 1′ @ 22, 24, 26 (suggested pace – +12, +10, +8)

Pace: Light & Lively

The stroke rate will feel a little higher as it relates to strength per stroke. One will need to adjust their power application to meet the desired light pace. Concentrate more on the rhythm of the stroke. By lessening the power, one can concentrate more on stroke performance and body preparation.