2x2500 2 min rest
22/24
2:00/1:57

2x2500 2 mim rest
Target 18/20 s/m 2:06/2:03

Warmup

5000 m continuous rate pyramid 26/28/30/28/26

Warmup

8x1 min 1 min rest
Target pace 1:47 or under
32 s/m

Warmup

3x3000 2 min breaks
Target 2:04 pace with 20 s/m

Warmup

10x250 1:30 rest 1:42 target pace open stroke rate

Warmup

Warmup

10x 1:00 w/ 1:00 rest. 1:40 pace at 30 s/m

Warmup

2x4000 rest 2 min
18s/m 2:04 pace

Warmup

Goal5000 m continuous rate pyramid 1000m intervals at
2:01/1:58/1:55/1:58/2:01
24/26/28/26/24

Warmup

Goal: 8x1:30 1 min rest @ 1:48 pace 28 s/m
Actual 147.8 pace 27 s/m

Warmup

5x1500 3 min rest
2:05/2:02/1:59/1:56/1:53
S/m: 20/22/24/26/28

Warmup

6x500m 2 min rest 1:40 pace