Warm up: 2000m change stroke every 500m
start @ 18 5K + 14, then 20, 22, 24

3 x 3′ on 1:30′ off all @ 26
1. 5k + 4
2. 5k + 2
3. 5k

5 x 1:30′ on 1:00′ off 26-28
1. 5k-2
2. 2k
3. 2k-1
4. 2k-2
5. All out

warm down