unstrapped @21s/r

warm up/cool down

4x1500m, 3min rest
1:59.4
1:59.5
1:59.4
1:57.1
first 3 @24s/r, last @25s/r

20s/r, unstrapped

19s/r unstrapped

warm up/warm down

7x500m, 2min rest, 26s/r
1:53.7
1:53.8
1:53.5
1:53.7
1:53.7
1:53.6
1:51.5

mostly at 2:07 @ 22s/r, couple of short breaks for footstraps/music

20s/r

26s/r
1:56.6
1:56.3
1:55.7
1:52.2

warm-up, 19s/r

strapless, 19s/r

3x2000m, 4mins rest
2:09.9 @20s/r
2:09.9 @19s/r
2:09.8 @19s/r

20s/r

23s/r

21s/r

4x800m, 2min rest @26s/r
1.55.9
1.55.9
1.55.9
1.55.7

19s/r

2x2500m, 2min rest @20s/r
2.08.8
2.08.8

strapless, @17s/r

3x1000m, 3min rest @25s/r
1.54.7
1.55.3
1.57.2

19s/r

6x500m, 2min rest, 28s/r
1.53.9
1.53.4
1.53.4
1.53.8
1.53.9
1.53.6

22s/r