5 min warm-up

2,500 meters
Begin at a pace of 5K+8…
every 500 bring up the rate by 2 starting at 20. Finish at 28 (5K pace or better)

rest 3 minutes

6 minutes (2′ at each rate)
22, 24, 26, 5K+4, 5K+2, 5K -2

3 x 20 strokes at race pace

1 x 25 Jumpies