2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)

5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)

10 x 45 seconds ON, 30 seconds off (2K +3)
27 1/2 stroke rate

Cool Down row