Warm up 4′, 3′, 2′, 1′ start at 18, 20, 22, 24 (Begin at 5k+ 12, -2 each stroke hike)

paddle

2 X 10′ On 10 Off 26 5k

5 x 2′ On 2′ Off @ 26 5k increase pressure for last 2 pieces to 5k-2

5 x 2′ On 2′ Off @ 28 5k-4 increase pressure for last 2 pieces to 2k or faster