4 x 6′ with 2:30 OFF (85-90% effort)
5′-7′ warm-up

#1. 22, 24, 22
#1. 22, 24, 22
#2. 24, 26, 24
#3. 24, 26, 28

The lower rates should have emphasis on strong velocity per stroke. As the rate climbs stay quick off the foot stretchers and stay connected to handle with suspension.