10 minute w/up
hands, body, 1/2 slide, full slide, then steady state at 22, with 20 stroke efforts periodically from 22-28 full power.

3 x 1,000 with 2:30 OFF
Pace: full Power

#1. 20 stroke rate 1st 500, 22 stroke rate for 2nd 500
#2. 22/500, 24/500
#3 24/500, 26/500

5 minute cool down

This workout helps with keeping one in touch with max velocity per stroke. Low stroke rate with powerful and dynamic power generation. Always building the engine so it has somewhere to go.

Enjoy!