warm-up 10 minutes

6 x 1,000
1 min rest

#1. rate: 22
Pace: +16 over 2K

#2 rate: 24
Pace: +14

#3 rate 26
Pace: +10

#4 rate 22
Pace: +12

#5 rate 24
Pace: 10

#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6

Cool down paddle

Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.