3 x 1000m / 1 min easy

2 x 2000m rate increase / 4 min easy

Two 2000 meter pieces. In each piece first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 25…

Stroke pyramid: 10/20/30/40/50/40/30/20/10 - 10 strokes hard followed by 10 light.

5 x 3 min / 1 min easy

5000m with rate changes every 1000m: 25-22-25-28-25

5 x 500m / 2 min easy

10,000m with rate changes every 2000m: 22-24-26-24-22

8 x 2 min @ 28 spm / 1 min easy

5 x 6 min / 2 min easy

3 x 750m / 1 min easy

20 minutes with bursts

2000M T/T

3 x 750m / 2 min easy

5000m with rate changes every 1000m: 26-24-22-24-26

3 x 3 min / 2 min easy

4 x 750m / 1 min easy

15 minutes with rate increase

The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

3 x 750M pieces with 3 mins rec