10 min warmup
4′, 3′, 2′, 1′ @ 20, 22, 24, 26

Then

3 x 750 meters (full power) with 2:30 seconds rest

#1. start first 250 at 26 rate, then settle to 24 for 500.

#2. start first 250 at 28 rate, then settle to 26 for 500

#3. start first 250 at 30 rate, then settle to 24 for 500

Cool down 5-10 min at steady state.

All 750’s should be at full power at given stroke rate. This is to help generate power, and build that lower rate gear. Enjoy!