Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really...

🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️

➔Pace Guide = 20spm at 2K+18 then 24spm at 2K+12

➔Effort = 5-6/10 then 7-8/10

➔Speech = Kinda Comfortable but also kinda tough

❗ This undulating workout is a great way to experience a level of hardship for duration. By dropping the pace, you're making sure you're not going too hard - these 20 spm / 2K+18 sections won't feel like a walk in the park. Just enough to stop you tipping over into a TOP tier workout. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

As always, follow me for stroke rate.

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