2 x 40 seconds transitions (full start, then transition to R28. Long and hard stroke. Change the rate through lengthening on recovery).
4 x 30 strokes (20 strokes max pressure R30, then 2 x 5 strokes are R32, 36). It is important to increase the speed for each rate step, preserving the length.
Day 2. Warm up for 30’. 4 x 500m (1st and 2nd - R26/28 - 250/250m, 3rd and 4th - R28/R26 250/250m.)
Day 3. Warm up for 30’. 4 x 1000m, R24 max pressure.
