warm-up 10 minutes (4′,3′,2′,1′ @ 18, 20, 22, 24)

1 x 10 minutes
Alternate rate every minute 24 – 26
Pace at 24 (5k +6)
Pace at 26 (5k +4)

rest 2-3 minutes

1 x 10 minutes
Alternate rate every minute 26 – 22
pace at 26 (5K -2)
pace at 22 (5K +15)

3 x 10 strokes at 30-32 FULL PRESSURE

Cool Down