2,000 meter warm up (+7)

1,500
26 (+4), 24 (+4), 22(+4)

1,000
26 (+2), 24 (+2)

750
26 (5K), 24 (5K), 22 (5K)

500
26 (-2), 24 (-2)

3 x 15 strokes at 32
FULL POWER

1 min at 5k pace
paddle off

Cool Down