Workout 101 - As The Flywheel Spins
Three Rounds
7x 1:00 work | :30 rest 
2-ish minutes rest between rounds

First round should be used as a warmup. Focus is on practicing the sprint start before settling into your target rate (26). Sprint start is initiated with the legs. Four solid strokes, prioritizing the legs -- 1/2, 1/2, 3/4 and full stroke. Legs felt great as I have am coming off two rest days because of single digit temps in the garage. It was good to get back outside and push myself some this afternoon.