Notes
Intervals with Tim Smith
10:50.68 warm-up
400m I (1:28.88), 200m R (1:08.90)
400m I (1:27.94), 200m R (1:06.91)
400m I (1:26.93), 200m R (1:09.86)
400m I (1:27.29), 1200m R (6:24.18)
400m I (1:27.79), 200m R
400m I, 300m R
400m I, 400m R
400m I
8:10.98 warm-down