6x2000m @2:00 rest
1st 2000m @2:42.2 24’
warm-up
2nd 2000m @2:27.1 14’
steady rate
3rd 2000m @2:49.7 23’
easy
4th 2000m @2:22.2 21’
500m steady rate
500m sprint
alternating
5th 2000m @2:47.1 24’
every 500m, power 10
6th 2000m @2:41.6 26’
last 100m sprint
12509m @2:38.3 22’ r509
1x511m @2:34.5 28’
did extra to make rest days easier to get to 200000m