Welcome to a brand new block of training! This block's BUILD workouts will focus on "rolling hills" - working up and down different stroke rates while keeping in mind the simple theme of:

"stroke rate increases, boat speed (split/500m) improves!"

WORKOUT:

2 min @ 20 SPM
2 min @ 26 SPM
x 5

Goal: aim for a 6-12 split difference between the stroke rates! Try to be as consistent as you can with your intensity and stroke rate shifts!