5 min skill and drill catch drill and pause drills to break down the stroke.

6 x 4 min on 1 min off low stroke rate high intensity

1. 18 spm @ 5K + 10 – 12

2. 20 spm @ 5K + 8

3. 22 spm @ 5K + 6

4. 24 spm @ 5K + 4

5. 22 spm @ 5K + 4 or 5

6. 20 spm @ 5K + 5 or 6

warm down