⏱️ Duration: 10:00
💨 Stroke Rate: 24
🚀 Drag Factor (DF): 126
You'll alternate between sets of HARD and EASY strokes. Focus on pushing your limits with powerful strokes, aiming for a pace of around 2:03-2:05 for the HARD segments. Use the following EASY strokes to recover and lower your heart rate.
15 HARD / 10 EASY
20 HARD / 15 EASY
25 HARD / 20 EASY
30 HARD / 25 EASY
35 HARD / 30 EASY
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