Warm-up: (2,500m)
1,000 @ 18 (+20)
750 @ 20 (+18)
500 @ 22 (+16)
250 @ 24 (+14)

2,500 x 2
5 min paddle

1,000 @ 18 (+16)
750 @ 20 (+14)
500 @ 22 (+12)
250 @ 24 (+10)