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Notes

2x(600m, 2 min rest, 300m, 2 min rest, 200m). full recovery. Also 500m, 3 min rest, 200m, 3 min rest, 100m. Average 1:32 for 600s, 300m 45 sec, 28-29 for 200s, 100m fast, 500m @75 sec.