Stress Row

Stress Row -

*WARMUP*
500m @20s/m
+(Rest 2:00)

A) 1000m @25s/m, Rest 3:00
B) 1000m @30s/m, Rest 4:00
C) 1000m @(your pace), 100% Effort
+ (Rest 5:00)

D) 2000m @25s/m (Maybe use the 500m pace from A)