Warm Up

10 min 4, 3, 2, 1 18, 20, 22, 24 spm start at 5K + 12 or 14

2 x 10 on 10 off 26spm 5K pace

5,000 meter row change rate every 1,000 meters
22, 24, 26, 28, 24spm start at 5K + 6 

Stay focused on rate and pace keep each stroke consistent. 

Stretch