Warm-up:
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)

8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)

30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle

Cool Down