2 x 500 with some warm up movements in between (2:17,2:04)

2 x 2000m negative split and descend try to keep stroke rate @ 23 (did 24/23 the whole time)

First one 7:47, (1:58 pace, 1:55 pace)

Second one: 7:28 (1:53 pace, 1:50.9 pace