Warm-up 10 minutes

If you didn’t do a 5k on Wednesday then do it today. For all thopse who did the 5K on Wednesday please do this.

5,000 meters

500 ON (1st 250 m @ 26 (5k pace) 2nd 250m @ 24 (maintain same pace)
250 OFF (paddle lightly)
repeat until you finish 5,0000 meters.