Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaining same stroke rhythm.

4 x 8 min ON/ 2 1/2 min OFF Interval.

8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15

2 1/2 minutes paddle

8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13

2 1/2 minute paddle

8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12

2 1/2 min paddle

8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9