1500m (28spm): 8min rest
1000m (30spm) 8min rest
500m (32spm) : 8min rest

Warm up

2 X 4km : 5min rest

3 X 10min (8min : 2min) (Change stroke after each 2min (20 and 24SPM)

2 X 8 X (500m : rest 3:15seg ~ 500m) stoke from 17 to 24SPM for each 500m

5 x (2', 1', 1' - 20, 24, 28SPM) : 4min rest

Warm-up (without the foot strap)

4km

Warm-up 12min (2'; 4'; 4'; 2'- 115; 150; 185; 220W)

2 X 8 X (500m : rest 3:15seg ~ 500m) stoke from 20 to 27SPM for each 500m

30min test

3 X 10min (4, 3, 2, 1 min - 22, 24, 26, 28spm) : 6min rest

Part 2 - 2 X 4km (4 X 500m hard : 500m light)

Part 1 - 2 x 4km (1 x 4000m)

6 X 10reps Max : 5min rest

2km Test 24SPM