2x 2000m with rate increase per below
1000m @ r24

500m @ r26

250m @ r28 

250m @r30

Rest 4 mins between 

Came in with no warmup or goal pace in mind. The r24 work was a little slower (~2:12) but I dropped my split by 3-4 seconds with each rate increase finishing the r30 around 2:00/500m.