~12000m total
2000m warm-up

5 X 30 s 1:32 - 1:36 pace
1 X 500 1:38.2 pace
1 X 750 ~1:42 pace
2 x 30s 1:36-1:37 pace
1 X 1000m hard pulls at 19-20 s/m, 1:57-1:58
2 X 500 1:43-144 pace

weights