Intervals:
14x1000m
r: 1, 1, 1:45, 1, 1, 3, 1, 1, 2, 1, 1, 1:45, 2, 0
spm:
#1: free

#s 2, 5, 8, 11: 18spm (250m), 20spm (250m), 16spm (250m), 20spm (250m)

#s 3, 6, 9, 12: 22spm, 24spm, 26spm, 20spm

#s 4, 7, 10, 13: 18spm, 22spm, 26spm, 22spm

#14 free rate, i challenged myself at least 28, but that wasn't happening, it was more like 24