8 min warm-up
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28

6 x 500 (All at Full Pressure)
2 minutes rest

#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32

Cool Down Paddle for 5 minutes