low rate full power workout:
– Easy warmup building the stroke, 5-10m
– 2x 10m ladders: 4′, 3′,2′,1’@18 (2K+20), 20(+18), 22(+16), 24(+14), second ladder a bit faster while holding the rates steady
– 4 X 3′ @ 1′ @ 20, 1′ @ 22, 1′ @ 24 (all full power), 2m off