Warm Up
2,500 meters change rate every 500 meters
start at 16 5k+14, 18, 20, 22, 24 approximate time 12 minutes

2 x 10 strokes on 10 strokes off 26 at 5k for 2 minutes

rest 2 minutes 

The main event 
12 x 1′ on 1′ off 24 minutes
first 4 at 26 5k
middle 4 at 26 5k – 2
last 4 at 28 5k- 4 shave a second off split until reaching 2k if possible.

Warm down for 5 minutes for a total work out of 45 minutes