One pyramid: up and down.
All rest was 200m (1 min).
400m __ 600m __ 800m __ 1000m __ 1200m
1:25 ___ 2:00 ____ 2:43 ___ 3:27 _____ 4:14
then 600m rest (4 min), and back down
1200m __ 1000m __ 800m __ 600m __ 400m
4:11 _____ 3:31_____ 2:49 ___ 2:05 ___ 1:18
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