Notes
200 warm-up
10x50 at 95%, start every 70'' (43'', 45, 47, and the other at 47'', with 2 at 48'' and one at 49'')
100 easy
6x200, 30'' break (150 70%, 50 race pace) [3'30, 40, 40, 40, 42, 42]
2x200, 45'' break (100 70%, 100 race pace) [3'40, 40]
2x200, 60'' break (100 70%, 100 race pace) [3'40, 37]
200 easy