Workout 40′-60′ steady state

Class workout:
40′
#1. 10 min – 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min – Alternate rate between 22 – 26 every 2 min x 5
#3. 10 min – 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min – 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle

All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.