Welcome back to another BUILD workout! This workout will focus on changing "boat speed" aka split/500m with changing stroke rates.

The general rule of thumb is a +/- 2 to 5 split second change with every 2 SPM change! We put this into action with this workout!

WORKOUT:

2 min @ 18 SPM
2 min @ 22 SPM
2 min @ 20 SPM
2 min @ 24 SPM
2 min @ 14 SPM
2 min @ 22 SPM
2 min @ 18 SPM
2 min @ 24 SPM
2 min @ 20 SPM
2 min @ 14 SPM