3,000 meter warm up
18 str/min – 1st 1,000 meters (5K+12)
raise the stroke 2 every 500 m thereafter and quicken your pace by 2-3 sec. Finish last 500 strong at 26.

6 x 3′ ON, 1′ OFF
20 (5K +8), 22 (5K+6), 24 (5K+4)
at the 1:30 mark in the piece take a 5 stroke kicker at 28 (under 5K)

5 x 1′ ON, :30 OFF
22 (5K+4), 24 (5K+2)

Cool Down