Week 1 // Workout #3 
2 x 15 minutes with a stroke rate of 18
5 minutes rest
every 3rd minute stroke rate of 22

Goal: Use watts; increased power with increased stroke rate

This was a perfect recovery workout on a beautiful 70 degree day. Kept this low impact, fluctuating between 130-135 watts at rate 18 and 160-170 watts at rate 22.