Warm up: 5-10 minutes

Workout:
6 x 4 minutes with 2 minute rest.

Build halfway (after 2 minutes) stroke rate and power.

1. rate 24, 26 — 10 sec. over 2k, 8 sec. over 2k
2. rate 24, 26 — 2k+8, 2k+6
3. same as #2
4. rate 26, 28 — 2k+6, 2k+4
5. same as #4
6. rate 28, 30 — 2k+ 4, 2k+2

Cool down