5 Minute Warm-Up

5,000 K
1st 2,500K at 5K +8
2nd 2,000K at 5K +6

Last 500 at 5K pace or better
each 100 meters bring stroke rate up 2 so that you finish up above 32

3 x 20 strokes
5 Strokes Off
Full Pressure at 28 strokes per min

Cool Down