Steady state low rate < 25 spm drag 120

2:05.0@22
2:05.0@22
2:05.0@23
2:04.8@24
2:04.6@23

Cool down

Rest periods

4x500/3:00r < 1:50

1:51.0@30
1:50.9@31
1:50.3@32
1:47.5@34

Rest periods

2x1000/5:00r < 1:51

1:51.0@29
1:50.9@29

Warm up

Cool down easy

Steady state

Endurance intervals #1
4 x 2000/5:00r

8000 < 1:58.5@27

7:54.6@26
7:52.8@27
7:49.7@29
7:56.0@27

Warm up

Cool down

Easy distance Constant split @ 2:07.0 Constant rate @ 23spm

Cool down

Rest periods

Pyramid speed intervals
Session 1 = 1:51.8@31

250 1:52.4@32
500 1:52.4@29
750 1:51.8@30
1000 1:52.3@31

Warm up

Easy distance
Constant split = 2:12.0
Constant rate = 22spm
Drag 120

Warm up

Steady state aerobic
2:12@23
2:11@23
2:11@23
2:11@24
2:04@26

Cool down drill
2:24@20
2:20@21
2:16@23
2:10@24
2:04@27

10k pacing = 2:00@24/25spm
2:02
2:01
2:00
1:59
1:58

Warm up drill low rate