Warm Up and Workout:
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21
2 x 30 Seconds Hard @21 with 30 Seconds Rest
Increasing Stroke Rate @17/18/19/20/21
2 x 30 Seconds Hard @21 with 30 Seconds Rest
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30
5 x 30 Seconds Hard @30 with 30 Seconds Rest
The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. Turned the drag down quite a bit from normal (97) and let it rip.
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