Established Fitness: 8 x 4-Minute Tempo (Mid Intensity) Video Link: https://youtu.be/bVsB1tIwk3k Workout Description 8 rounds of 4-minute work intervals with 3-minute rest periods. This session builds aerobic capacity through sustained efforts while allowing adequate recovery. Pace Guide: 2K+12 RPE: 7-8/10 Speech: Short phrases possible Focus Maintain consistent pace across all intervals. The generous rest periods allow for quality work during each interval. Focus on strong, efficient strokes throughout.