warm-up
15 minutes
5′,4′,3′,2′,1′ @ 16, 18, 20, 22
5 x 1:20 ON
:40 OFF
Rate 24
Pace 5K
1:30 ON
2:30 OFF
Rate 26-28
Pace 2K or better
5 min cool down paddle, then stretch, stretch, stretch.
warm-up
15 minutes
5′,4′,3′,2′,1′ @ 16, 18, 20, 22
5 x 1:20 ON
:40 OFF
Rate 24
Pace 5K
1:30 ON
2:30 OFF
Rate 26-28
Pace 2K or better
5 min cool down paddle, then stretch, stretch, stretch.