4x2k, 3:00 recoveries
1- warm up
2-kept rate low, 1:56.3, 21spm
3- hard, first 500 in control, middle 1k, harder, last 500 al…

steady state, 19-20 spm

10:000 w/u
6x 2:00 max
1:00 recover
12:00 cooldown

steady state, lower drag, 22 spm

10:00 warm up
3x 10:00, 2:01.4, 21spm
3:00 recoveries

steady state with some max minutes thrown in.

10:00 warm up
20:00 @ sub 2:00, 22-23 spm

lower drag steady state

10:00 warm up
7x 3:00, 1:49-1:53, 26-27spm
3:00 recoveries

steady state
19-20 spm

10:00 warm up
10x 1:00 max, 27-29 spm
1:00 recoveries
10:00 cool down.
experimented with drag factor for splits.

light drag, 19 spm

easy and steady

10:00 warm up
9x 2:00 sub 1:55
first 5 at 20spm, whatever I needed for the rest to keep pace. 2:00 recoveries

10:00 warm up
3x 8:00, 2:00 pace, 20spm rate
3:00 recoveries

early morning

10:00 warm up
6x 1:30, 1:45.2
1:30 recovery
16:00 cooldown

progression

10:00 warm up
3x 12:00 @ 2:04, 20spm, 3:00 recovery

10:00 warm up
4x 6:00, 2:00/pace,20-21 spm 3:00 recovery

5:00 warm up
3x 10:00, 2:04 goal, 20-21spm
3:00 recoveries

steady, 19-20 spm rate

10:00 warm up
8x :45 max, 1:15 recover.
5:00 cool down

10:00 warm up
2x 20:00 @ 2:00 avg
5:00 recovery between

afternoon