– 20min @ easy pace & include 4x30sec sprints (stay in control)
– 5 x 10min pieces, first 6min @ talking pace, last 4min at hard to talk pace. Use strong strokes to bring heart rate up to the hard to talk pace rather that increasing stroke rate. Set the blade (bury the blade) at the catch before pulling. Stay in control, breath.
– 2min 30sec rest between 10min pieces.
– 10min easy paddling