Warm Up: 3, 2, 1 18, 20, 22, 2 x 10 on 10 off 26 @ 5k

2′ on 1′ off x 4 26 @ 5k

3′ rest

1:15 on 0:45 off x 4 @ 2k

2′ rest

Full power for 30 strokes @ 30-32

20 jumps