4 x 8 min (2′ at each stroke rate)

3 min rest in between pieces

#1.
20, 22, 24, 26 @ pace +10, +8, +6, +4

#2.
20, 22, 24, 26 @ pace +8, +6, +4, 5K

#3.
20, 22, 24, 26 @ pace +8, +6, +4, 5K

#4
20, 22, 24, 26 @ pace +8, +6, +4, 5K

finish off with (3) 10 strokes ON, 10 strokes OFF at 28-30 max efforts.

Cool Down