3 x 8 min
(2 min@22, 2 ,min@24, 2 min@26, 2 min@28)
first min at steady state, 2nd min is at same pace but at 24, 3rd min at 24 and 4 seconds faster in pace (or split). 4th min at 26 keeping same pace, then 5th min, increase pace by 4 seconds keeping it at 26, 6th min at 28 same pace, last min at 4 sec faster at 28.

1 x 3min
22,24,26
increase pace by 2 seconds each stroke change. Effort should be at 5k pace by last minute.

Enjoy!