Race Warm up:
10 minutes of 22,24,26
30 strokes at 26-28 Full Power
15 strokes at 30 Full Power
10 strokes at 32 Full Power
5 and 5…5 to build up to 34, then settle to 30 for 5

get a drink loosen arms.

2K piece at 30/32 All Out

Cool Down 3-5 minutes