1:00 x 12 (6 easy 6 2k split)

2000 m (2k + 10), 1 mile run, 100 sit ups, and 100 push ups 1 hr get as many sets as possible

20 x 2 (2k +12) 2k avr 1:57.5 5:00 r (fly and died on second interval 2:04.5 avr 2k)

12 min x 2 24 s/m 6k + 4 (1:58.7 avr 2k)

12:00 x 3 (3:30 rest) (2k spit + 12) (s/m per 2:00)

2000 x 4 (3:30 rest) 2k + 12 (s/m per each 2:00)

1000 x 6 3:00 rest (any s/m) (2k split + 8) 2k split avr 1:52.4 (22:29.8)

3:00 rest (22-24, 26-28, open, 24-26, and 26-28 spm) 2k + 7-8 1:53.9 avr 2k split

1:49 avr 2k split (2k + 4 sec) any s/m 1000m x 6 3:00 rest 28 avr s/m

2k split + 8 (1:55.4 avr 2k split) 3:00 rest 26 avr s/m