Interval Number 1:
5 x (60 strokes on, 20 off, 30 strokes on, 60 strokes off).
Hold the 60 strokes at one rate.
For the 30 strokes do a 5 stroke running start ( 3/4 slide, 1/2, 1/2, lengthen, lengthen) and high 10, settle for 15 strokes.
Workout Total: 5 sets = 450 hard strokes.
Do more or less sets depending on your fitness level.
Minimum 4 sets. Maximum 7 sets.
Interval Number 2:
(20 strokes ON, 10 OFF x 6).
3 minute rest.
(40 strokes ON, 20 OFF x 3).
3 minute rest.
Minimum 2 sets. Maximum 4 sets.
Each set is 240 hard strokes.
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