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Notes

2 mile warm up, 3 sets of 400/300/200; 400m - 64.2/1:23, 300m - 45.4/1:22, 200m - 29.6/2:52; 400m - 62.8/1:21, 300m - 45/1:35, 200m - 29/3:20; 400m - 61.14/1:28, 300m - 44.16/1:58, 27.18; 2 mile cool down