40 – 60 min steady state

10 min – 24 – 26 (+19, +17)
10 min – 20 strokes ON, 20 strokes paddle @ 26, 28, 30 (alternating strokes)
10 min – 24-26 (+19, +17)
10 min – 18, 20, 22, 24 (SPM) @ +23, +21, +19, +17