Middle distance intervals:
10 minute warm-up

15 min piece
5,4,3,2,1@ 20(+19), 22 (+17), 24 (+15), 26 (+13), 28 (+11)

3 min rest

8 min piece
2, 2, 2, 2@ 22 (+15), 24(+13), 26(+11), 28(+9)

4 x 20 strokes ON at 26 FULL PRESSURE (+4)
10 Strokes OFF

Cool Down