6 MIN WARM-UP SPIN

DRINK

4 x 10 MIN ON / 1 MIN OFF (FEET OUT)

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

1. YOUR FAVORITE STROKE RATE

2. YOUR FAVORITE STROKE RATE + 2 (MATCH SPLIT OF INTERVAL #1)

3. YOUR FAVORITE STROKE RATE - 2 (MATCH SPLIT OF INTERVAL #1)

4. YOUR FAVORITE STROKE RATE (MATCH SPLIT OF INTERVAL #1)

6 MIN COOL DOWN