2000 yds in 40 min.

5 x 200 :20 R Descend 1-3, 4 is easy, 5 is hard.

5 x 125 :15 R Descend 1-3, 4 is easy, 5 is hard.

5 x 75 :10 R Descend 1-3, 4 is easy, 5 is hard.

take 2 - 3 min recovery between each set.