Warm-up 5 minutes
2 x 15 minutes with 3-5 minutes rest in between
#1 piece: 22 (+6), 24 (+4) change rater every 2 minutes
#2 piece: 24 (+4), 26 (+2) change rate every 2 minutes
3 x 20 strokes at race pace
Cool Down
Warm-up 5 minutes
2 x 15 minutes with 3-5 minutes rest in between
#1 piece: 22 (+6), 24 (+4) change rater every 2 minutes
#2 piece: 24 (+4), 26 (+2) change rate every 2 minutes
3 x 20 strokes at race pace
Cool Down