Notes
Warmup: 3.3 miles
500m - 1:37.34, 170 max, 169 ending
400m - 1:50.50, 154 ending
500m - 1:37.70, 175 max, 175 ending
400m - 1:48.70, 158 ending
500m - 1:36.40, 175 max, 175 ending
400m - 1:50.34, 155 ending
500m - 1:37.81, 175 max, 175 ending
Jog, 60m's.....
500m - 1:33.48, 174 max, 174 ending
400m - 1:46.40, 160 ending
500m - 1:31.82, 181 max, 181 ending
400m - 1:46.70, 166 ending
500m - 1:32.15, 183 max, 183 ending
400m - 1:49.78, 168 ending
500m - 1:27.13, 186 max, 186 ending
Cooldown: 2.05 miles