500 Stroke Active Recovery 
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32

*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy

Use the last 100 strokes as a cool-down period. This was just what my body needed after yesterday. Although this is active recovery, don't be afraid to push the pace a bit on the HARD strokes, especially at the higher rates.