SR: ~2:17.9/500, ~25 spm, easy to hard pace (2:25-30 first 2000m, then 2:20-25, 2:15-20, 2:10-15 and 2:05-10 for each successive 2000m)

Cool down

SR:~ 2:18/500, ~24 spm, moderate pace

Cool down

SR: ~2:13.2/500, ~26 spm, moderate to heavy pace

Cool down

WOD: 3 X 4000m w/5 min light in between. 5 min warmup and ~2:20/500 for 4000 and ~2:30/500 for 5 min. Overall ~26 spm for both.

Cool down

SR: ~2:24.2/500, ~26 spm, easy pace

Cool down

WOD: 6 X 10 min (~2:15/500, ~25 spm), 2 min in between (~2:30/500, ~25 spm), 2 min warmup

SR: ~2:12.9/500, ~24 spm, hard pace

Cool down

Time trial: ~2:12.9/500, ~25 spm, hard pace

Cool down

Time trial: ~2:14.9/500, ~23 spm, moderate pace

Cool down

Time trial: ~2:22.1/500, ~23 spm, easy pace

Cool down

SR: ~2:16.7/500, ~24 spm

Cool down

Time trial: ~2:22.0/500, ~25 spm, easy pace

Cool down

SR: ~2:21.3/500, ~25 spm, easy pace

Time trial: ~1:32.0/500, ~49 spm, very hard pace