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

Warmup

10x1:30/ 1 min rest 26s/m
@1:50 pace

Warmup

Cooldown

Goal:
4x2000m 3 min rests
S/m: 20/22/24/26
Pace: 2:04/2:01/1:58/1:55

Warmup

Goal:
5000m continuous “rate pyramid”, with stroke rate changes every 1000m – stroke rate: 22/24/26/24/22
2:03/…

Warmup

Goal:
10x1:30 1 min rest @24 s/m
1:52 500 split pace

Warmup

3x2500m with 2 min rest split pace: 2:05/2:02/1:59
S/m 20/22/24

Warmup

5x750/rest 3 min @ 1:49.7 split pace