– 10m warmup

– 5x 1:20 on, :40 off 24-25 spm, 2K+6-8

– Stroke pyramid of “on” strokes starting at 10, heading to 50, then going back to 10, with varying amounts of time off commensurate with work time. Specifically, on strokes included: 10, 20, 30, 40, 50, 40, 30, 20, 10. Goal pace is 2K pace or better.
Stroke rate 27-30.

– Warm down 2-3m light rowing.

“Feel The Wheel”