4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30
PACING:
Start at 2K PB pace +12-14 seconds
Increase pace at least -2 seconds with each rate increase.
2K PB = 1:56.6
Notes: We love a good stroke rate ladder, and this one does not disappoint. Don't be in a rush early. Stay patient, and build throughout. I had not read this instruction and instead tried to find a comfortable, yet challenging pace I could maintain for the whole 10 minutes.
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