4x10m on (including a warmup piece and some pyramids), 2m off (pause drills)
1st: warmup piece, slowly building the stroke for the first 3m, then once at full slide, adding rate and pressure to end at 22-23 SPM, 2k+24 or so
2nd: 18, 20, 22, 20, 18 changing the rate every two minutes. Starting the 18 at 2k+22, moving up two beats per 2m, then back down the other side of the pyramid.
3rd: same as above, slightly higher rates (20, 22, 24, 22, 20)
4th: same as agove, slightly higher rates (22, 24, 26, 24, 22)
End with 4x 10 strokes on, 10 strokes off, feet out of footstretchers, varying rates.