Aim for 2:04, steady - got pretty hard

3x 2k + 4min; aim for 10/4 pace of 1:58

2x 10min + 2m rest. 1st - 1:57.9, 2nd - super hard, barely made it under 2

4x 800m + 2m rest, aim for 1:59 (<3m for last 3)

2x 2500m + 2m rest, aim for 2:05 & <24

Aim for 2:07, spm <22, focus on technique

Aim for 2:25, focus on technique

3x 1000m + 3m rest, trying to keep spm <24

Aiming for 2:30, focusing on technique (robotic sequence)

6x500 + 2m rest, aiming at 1:50/500 (11s/50m)

Pace boat at 2:03, consistent for 4900m then sprint

2x 2k + 4min rest, aiming 2.02

3x 8min + 2m rest

4x750m + 2min rest

2x 10min + 2m rest

20min aim @ 2:30/500