ATFS 20 - Four Squared For Power 
Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up:
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout:
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Four sets at each rate block. Use the first to dial in the rate, the last three to maximize calories at each rate. Empty the tank on the last interval at each rate. 
 
Finish with 50 stroke cool down