Courtesy of Rob

3 x 2000m

#1 – 1st 500m at 20 (2k+12/14), build up every 500 meters (rate and pace faster by 2)

Rest 3 minutes, then stay warm and paddle with some power 10s mixed in

#2 – 2k+4 (go for it)

Rest 8 minutes

#3 – 2k+12/14 (cool down)