5 minute warm up

4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 minutes)

1. 10, 8, 6 seconds above 5K pace (warm-up)
2. 10, 8, 6, above 2K
3. 10, 8, 6, above 2K
4. 8, 6, 4 above 2K (rate brought up — 26, 28, 30)

5 minute cool down light paddle