Warm-up 5-10 minutes with skill and drill

2 x 1,500 (2 minutes rest)
500 @ 22 (5k+4)
500 @ 24 (5K+2)
500 @ 26 (5K pace)

1 min On, :30 secs Off
x 10
at 2k + 3

10 srokes ON, 5 strokes OFF x 5
FULL PRESSURE
30 stroke rate