Warm Up:
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
Workout:
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes
Every Minute thereafter, add 2 additional Power Strokes
2 Minute REST
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes
Tried to hold the power strokes around 5K pace each minute. Turn off your brain and just work during the early minutes of the second interval. Don't let your pace fall off to much following the power strokes and try to get stronger as the number of power strokes decreases.
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