10 Min warm-up
4′, 3′, 2′, 1′ @ 18 (5K +12), 20 (+10), 22 (+8), 24(+6)

5 x 3′ (1′ at 26, 22, 26)
1:30′ OFF
26 (5K), 22 (5K+4), 26 (5K)

5 x 1:30′ (30″ at 28, 24, 28)
1:30′ OFF
28 (2K), 24(2K+4), 28 (2K)

Cool Down paddle at 18 for 5′

Stretch for 10 minutes