Think in 5s and 500s

Long Course

Warm Up:
500 on base
Main Set:
5x50 on B+15
5x100 on B+5
5x50 on B
2x thru (2nd one faster):
300 on base (6:30 1st; 6:18 2nd)
:30 rest
4x50 (faster than 300; :10 RI)
Cool Down: 500
Total Distance: 3000m