10 minute warm-up
4′, 3′, 2′, 1′ @ 18 (5K+12), 20, 22, 24 (5K+6)

5 x 2′ ON, 1′ OFF
1st 3 pieces at a 24 spm holding a 5K pace
last 2 pieces at a 26 spm holding 5K-2 pace

3 minutes rest

7 x 1′ On, :40 seconds off
1st 3 pieces at 28 spm, holding 2K pace
last 4 pieces at 30 spm holding 2K -2 pace

3 x 20 stroke pieces with starts.
Sequence: 1st 5 strokes: 3/4, 1/2, 3/4, Full, Full
then 10 strokes at 36-38 Full Power
settle for 5 strokes at 30-31 at 2K pace

cool down