a long 15 minute warm-up 5, 4, 3, 2, 1, going from an 18 to a 26 and increasing the intensity throughout.

5X 3min On, 1m paddle at a 24, changing paces each minute (1m @ 5K+6, 1m @ 5K+4, 1m @ 5K+2).

Work on accelerating more power at the “catch” position as well slowing into the front stops more methodically as the power goes up and the rate stays consistent.