Warm Up:

Each partner gets 1:00 at each stroke rate:  24 - 26 - 28 - 30 - 32 with damper set to 5 at moderate intensity

Workout:

Each Partner completes the following pieces at specific stroke rate and damper setting

200m @ damper of 9 and stroke rate between 30-32

400m @ damper of 7 and stroke rate between 28-30

600m @ damper of 5 and stroke rate between 26-28

800m @ damper of 3 and stroke rate between 24-26