Warm Up

Skill & Drill: Arms only, Arms and Back, Arms, back & half slide.
Pause drills: hands away, hands away with back, hands away with back and 1/2 slide

2 x 15 min on 5 min off

1. 5, 4, 3, 2, 1 min 18, 20, 22, 24, 26 spm start at 5K + 12 reduce split at each rate change

2. 26 spm at 5K + 6 no more no less finish strong

10 strokes on 10 strokes off feet out of straps

1. 26 spm

2. 28 spm

cool down