Power Practice 
6x 1:00 work / 1:00 rest
Stroke Rate: 20
DF 120

Your challenge is to nail that r20 and go to work for a full minute each round. Target pace should be a controlled max effort, anywhere from 2k+2 to 2k+6 is likely. This was challenging, but certainly sustainable. Spend time warming up at r20, sprinkling in some power fives at target splits.