Short intensity Interval Training

5-10 min warm-up

5 x 1:20 ON, :40 sec off
at 5K pace

4 x 500 meters (rehearsing a 2k race by each 500m)
2:00 min Rest

#1 first 20 strokes below 2K pace and then settle to 30-31 str/min at 2K pace
#2 keep at 2K pace at base rate
#3 keep at 2K pace at base rate
#4 250 meters at 2k pace then lift stroke by 2 every 10 strokes until finish. Try to be at 34-36 strokes and well under 2k pace by end of piece.

5 minute steady state cool down