10 minute warm-up

1:20 ON :40 OFF
x 5 at 5 K pace

10 (strokes), 20, 30, 20, 10
x 2
at 34, 32, 30 Rate and with 10 strokes off, 20 strokes off after each “On” stroke.

2 x 3 to build and 10 strokes ON at full throttle pace (40+ strokes a minute rate)

cool down