ATFS Workout 99 - Our Hour
Drill 1: arms only; arms and body; arms, body, pop the knees.
Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22
Drill 3: leg only, legs and body, full strokes @ 22
 
Intervals: (with active recovery @ 20-22 between each)
1 minute moderate, 1 minute hard @ 24 (x2)
45 secs moderate, 45 secs hard @ 24 (x4)
30 secs moderate, 30 secs hard @ 24 (x6)
15 secs moderate, 15 secs hard @ 24 (x8)
4 mins easy with final ten powerful strokes

One hour of continuous movement with 20 minutes of drills built into the front third of this piece. We'll find a sustainable effort but there will also be pockets to bring us up to speed and push our power. Good confidence builder for longer efforts - it has been a while since I've gone this long.