7 x 1,000 meters with 3 1/2 min rest

#1. Rate 22,
Pace(2K +16)

#2. Rate 22
Pace (2K +14)

#3 Rate 24
Pace (2K +12)

#4 Rate 26
Pace (2k +10)

#5 Rate 28
Pace (2k +8)

#6 Rate 30
Pace (2K +6)

#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)