2500 then 2000, at about 2min/500 pace or less

2 sets of 1000
1- 1:49.2 25
2- 1:49.7 27

average: 1:49.4 26

6 sets of 500
1- 1:59
2- 1:43.8
3- 1:44.7
4- 1:49.7
5- 1:57
6- 1:58

6 sets of 500; tried to keep under 1:50 but also under 22 spm

1- 1:45.5
2- 1:47.0
3- 1:49.8
4- 1:54.3
5- 1:53.6

2:30 work
0:30 Rest
10 rounds