Warm up with position 1, increasing the resistance every 30 seconds. At level 6 switch to position 3 and push for 3 minutes.
Set resistance to level 3, and go as fast as you can keeping the strokes smooth. GO! Keep the speed up even if you have to lower the resistance. Keep it full on for 8 minutes!!
Position 1, resistance 3. Increase resistance every 30 seconds to level 6 then lower resistance every 30 seconds to no resistance.
