4 x 6 min (2′ @ 22, 2′ @ 24, 2′ @ 26)
3:30 rest

#1: +8, +6, +4 (over 5k pace…The Warm-Up)

#2: +10, +8, +6 (over 2K pace)

#3: +8, +6, +4 (over 2K pace)

#4: +8, +6, +4 (over 2K pace)

Cool Down paddle

Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits