Monday AM Workout:

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

3 x 20 strokes at 26, 28, 30 strokes per minute FULL PRESSURE

3 start and 15
3/4, 1/2, 3/4 Full, Full  – Start
Up for 10 at 34-36 spm
Settle for 5 strokes at 28-30 (2K pace)

500m piece at race pace

Paddle for 5 minutes

500 piece at race pace with last 200m at a sprint as though you were finishing a 2K piece.

Cool Down