2,000 meter warm – up
rate: 26
pace: 5K + 8

1,500 meter
rate: 26
pace: 5K +4

1,000 meter
rate: 26
pace: 5K +2

750 meter
rate:26
pace:5K

500 meter
rate: 26 (1st 500), 28 (2nd 500)
pace 5K, -2

250 meter
rate: 26
pace: 2K

3 x 15 strokes (10 strokes paddle in between)
rate: 30
pace: 2K or better