Warm-Up 10 minutes…steady state coupled with some hard strokes to get the heart rate and power up to high intensity.

Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc…FULL PRESSURE

Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3

3 x 20 strokes at 28

Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.