Intervals:
21x1000m +
r: 1, 1, 1:45, 1, 1, 3, 1, 1, 2, 1, 1, 1:45, 1, 1, 3, 1, 1, 2, 1, 1, 2, 0
spm:
#1: free spm

#s 2, 5, 8, 11, 14, 17, 20: 18spm (250m), 20spm (250m), 16spm (250m), 20spm (250m)

#s 3, 6, 9, 12, 15, 18: 22spm, 24spm, 26spm, 20spm

#s 4, 7, 10, 13, 16, 19: 18spm, 22spm, 26spm, 22spm

#21: 28spm (4:00.8)

+100m (spm 33) 1:50