| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Recovery | 1 Mi | 8:27 | 8:27 | 8:27 | 137 | 151 | |
| Recovery | 12 Yd | 0:03.61 | 8:30.61 | 8:50 | | | |
| Recovery | 92 Yd | 1:06.8 | 9:37.41 | 21:18 | 119 | 138 | |
| Interval | 0.25 Mi | 1:21.73 | 10:59.14 | 5:27 | 177 | 203 | |
| Recovery | 0.35 Mi | 4:01 | 15:00.14 | 11:29 | 120 | 183 | b-room stop |
| Interval | 0.25 Mi | 1:20.79 | 16:20.9299 | 5:24 | 153 | 172 | |
| Recovery | 0.25 Mi | 3:34.1 | 19:55.03 | 14:17 | 131 | 181 | |
| Interval | 0.25 Mi | 1:20.5 | 21:15.53 | 5:22 | 155 | 191 | |
| Recovery | 0.14 Mi | 1:25.15 | 22:40.68 | 10:09 | 174 | 192 | |
| Recovery | 0.12 Mi | 2:32.5 | 25:13.18 | 21:11 | 111 | 137 | |
| Interval | 0.25 Mi | 1:20.67 | 26:33.85 | 5:23 | 154 | 174 | |
| Recovery | 0.18 Mi | 2:16.6 | 28:50.45 | 12:39 | 148 | 174 | |
| Recovery | 0.18 Mi | 8:12.11 | 37:02.56 | 45:34 | 131 | 143 | |
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