10-min warmup then 1000 meters of work with 500m rest for at least 6 rounds (Always scale to your ability!).
The 1000m pieces alternate 100m at 85% effort (you can talk but you’d rather not) at 26 strokes per minute with 100m moderate effort at 22-24 spm. The 500m of rest are at a paddle pace, 22-24 spm.
Finish with floor work of your choice (push-ups, planks/abs, etc.).