20 min warm-up.
4′,3′,2′,1@ 16, 18, 20, 22 pyramid

500 meter max power at 22 rate

10 strokes ON, 10 strokes OFF at 24 max power!

500 meter max power at 24 rate

5 minute cool down at 22 (5K+6)

Stretch.

Emphasis on power (velocity) per stroke.