@20 part of 3 x 10 mins @ 20, 22, 24 - 3 min rest

#4
4x10m 2min rest.
@20, @22, @20, 5min @22 5min@24

#3
4x10m 2min rest.
@20, @22, @20, 5min @22 5min@24

#2
4x10m 2min rest.
@20, @22, @20, 5min @22 5min@24

#1
4x10m 2min rest.
@20, @22, @20, 5min @22 5min@24

#8 of 8 x 500m @ 2km split

#7 of 8 x 500m @ 2km split

#6 of 8 x 500m @ 2km split

#5 of 8 x 500m @ 2km split

#4 of 8 x 500m @ 2km split

#3 of 8 x 500m @ 2km split

#2 of 8 x 500m @ 2km split

#1 of 8 x 500m @ 2km split

10min @ 20 warmup

2 x (3x5min @tp +4 2min rest) 8min rest between sets. tp +4 = 1:47.8

2 x (3x5min @tp +4 2min rest) 8min rest between sets. tp +4 = 1:47.8

@22 part of 4 x 10min @20, 22, 20, 22

@22 part of 4 x 10min @20, 22, 20, 22

@22 part of 4 x 10min @20, 22, 20, 22

@20 part of 4 x 10min @20, 22, 20, 22