3 x 12 minutes@ 20, 22, 24 (2 minutes off between sets)

#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)

#2 at 22 Begin 8 sec over 5K pace

#3 at 24 Begin at 6 secs over 5K pace