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

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

5 minutes off

1:20 ON
:40 OFF
@ 26-28 strokes/min
x 5 (under 5K pace)

Paddle with skill & Drill for 5 minutes

Cool Down