Notes
6 laps of warm-up.
1 lap 80% followed by 1 lap recovery and then 2 laps at normal pace.
1 lap 70% followed by 1 lap recovery and then 2 laps at normal pace.
1 lap 90% followed by 1 lap recovery and then 2 laps at normal pace.
1 lap 70% followed by 1 lap recovery and then 2 laps at normal pace.
1 lap 80% followed by 1 lap recovery and then 2 laps at normal pace.
6 laps of cool-down.