Notes
Easy 1.5 up and down. 8x400m with 200m jog recovery. Messed up a couple of the button presses but most hard intervals were about 1:30 or less and rocovery aobut 1:20 or less.
Laps - 7:52, 5:42 (includes 800 warm up and one interval), 1:13r, 1:30, 1:18r, 1:27, 1:17r, 1:27, 2:17r, 1:21, 1:05r?short, 1:38 (long), 2:38 both, 1:10r, 1:13, 2:00r, 4:29 start of cool down, 8:28.