10*250m/:15 "20s/m

7*2:00/1:00 @20s/m

recovery paddle

7*3/1:45 @20s/m

easy 500m as cool-down

easy piece at sub 20s/m, 3*1500/2:30r

2000,1500,500 m @ 20,22,24
intended to do 2000,1500,1000,500 nut broke up, lack of sleep could be a contributer

2000,1500,1000,500,250 M @20,22,24,26,30 s/m

6,5,4,3,2,1 mins @ 20,22,24,26,28,30 s/m

21s/m

6,5,4,3,2,1 mins @ 20,22,24,26,28,30

7*3/3@20s/m

disappointingly short bc i was dragged off to mass unexpectedly

8*3/1:45@20s/m

7*3/1:45@20s/m

6,5,4,3,2,1 @ 20,22,24,26,28,30 s/m

3*4/2@20s/m

6/3 "20, 5/2:30 "22, 4/2 "24, 3/1:30 " 26, 1 "28
meant to finish 3/1:30, 2/1, 1 but gave up, felt to tired,…

7*3/1:30 @ 20

6/3 @ 20, 5/2:30 @ 22, 4/2 @ 24, 3/1:30 @ 26, 2/1 @ 28, 1 @ 30

6/3 @ 20, 5/2:30 @ 22, 4/2 @ 25, 3/1:30 @ 26, 2/1 @ 28, 1 @ 30

7 intervals of 3/1:30, at 20,23,24,27,25,23,21 s/m , meant for 20,22,24,26,24,22,20

8/4 @ 20, 6/3 @ 22, 4/2 @ 24, 2/1 @ 27, 1 @ 29

int 1 " 20, int 2 " 22, int 3 " 24