5000m time trial

12 x 250m / 45 sec easy

20 minutes with bursts

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

2 x 2000m / 1 min easy

5000m with rate changes every 1000m: 22-26-22-26-22

3 x 750m / 3 min easy

2 x 2000m @ 26 spm / 4 min easy

5K Steady

15 minutes with rate increase

Stroke pyramid: 1,2,3...15...2,1 / 3 light

4 x 500m / 2 min easy

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 1 min easy

20 minutes

2 x 1000m / 3 min easy

10 x 30 seconds with 90 seconds recovery

4 x 3 minutes / 1 minute easy

10 x 1 min / 1 min easy

3 x 1000m / 1 min easy

Warm up

Stroke pyramid: 10/20/30/40/50/40/30/20/10

Warm up

Cool down / Technique practice

High Intensity Interval Pyramid starting at 250 meters