10 minute warm up. 4′, 3′, 2′, 1′ @ 20, 22, 24, 26

300 Hard Strokes (20 ON, 20 OFF)

20 FULL PRESSURE strokes, 20 strokes OFF (paddle)
18, 20, 22, 24, 26
2 minutes rest
20, 22, 24, 26, 28
2 minutes rest
22, 24, 26, 28, 30