Speed play session with high intensity intervals. Starting with 4.5 min hard effort, then straight into a 2:15 min easy paddle at 60% to then finish with a 4.5 min high effort. This is all continuous paddling then finish with a 2 min rest. We then go into high intensity intervals with 5 x 5min efforts with 30 secs rest between each set. To finish we repeat the 4.5 min hard effort, then straight into a 2:15 min easy paddle at 60% to then finish with a 4.5 min high effort.
