10 minutes: Warm-up skill and drill

15 minutes:
3′ ON
1′ OFF x 4
pace: 5K
rate 26 1/2

2 min:
paddle

1′ 20″ ON
40″ OFF
pace: 5K -2
x 5
26 1/2

10 strokes ON
5 strokes OFF
x 5
rate 22 – 30 (gradual rate increase as your power gets stronger)
pace 2K pace