Warm-up 5 minutes

3 x 2,000 meters
3 minutes rest

#1. 1st 1,000 @ 24 (5k+8)
2nd 1,000 @26 (5k+6)

#2. 1st 1,000 @ 24 (5K+2)
2nd 1,000 @ 26 (5K)

#3. 1st 1,000 @ 24 (5K+6)
2nd 1,000 @ 26 (5k+4)

5 x 10 strokes on 10 strokes Off at 30/32 strokes a minute FULL POWER

Cool Down