steady state for 20′ @ 18, 20, 22, 24

then

1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10

Cool Down