1 x 1000 meters at 0 to +2 goal 2k pace
Rest: 7-10 minutes

1 x 500 meters at -2 to -4 goal 2k pace
Rest: 7-10 minutes

3200 warmup (15 minutes)
Main set (3400 meters)
1000 - 1:46.7 @ 29 (3:33)
7 min paddle
500 - 1:45.9
7 min paddle
10 min warmdown (2222 meters)