40′ minute steady state: 10′, 10′, 10′ then 10′ 10 on, 10 paddle

4′ at 18, 3′ at 20, 2′ at 22, 1′ at 24
4′ at 20, 3′ at 22, 2′ at 24, 1′ at 26
4′ at 18, 3′ at 20, 2′ at 22, 1′ at 24
10 strokes ON, 10 strokes Paddle for 10′ at 26-28 spm (Full Power)