40 Minute steady state

1st 10 minute segment:
4, 3, 2, 1 @ 22, 24, 26, 28

2nd 10 minute segment
2 minutes @ 22, 26, 22, 26, 22

3rd segment
24 steady state + 8 (over 5k pace)

4th segment
10 strokes ON 10 strokes OFF at 28-30

cool down (take Tuesday to stretch and a very light workout)