Interval Training

1 x 2,000 meters
1st 1,000 at 18 (+16)
2nd 1,000 at 20 (+14)

4 x 1,000m
2 min rest

#1. 1,000 (1st 500 @ 20 (+14), 2nd 500 @ 22 (+12)

#2. 1,000 (1st 500 @ 22 (+12), 2nd 500 @ 24 (+10)

#3. 1,000 (1st 500 @ 24 (+10), 2nd 500 @ 26 (+8)

#4. 1,000 (1st 500 @ 26 (+6), 2nd 500 @ 28 (+4)

Cool down paddle