10 min warm up

15 min
5′, 4′, 3′, 2′, 1′ @ 18 (5K+10), 20 (+8), 22 (+6), 24 (+4), 26 (+2)

rest 3-5 min

5 x 3′ ON, 1′ OFF
at 5K pace (26-28 spm)

5 x 10 strokes at 2K pace (30-32 sm)

cool down