Notes
200 warm up
50 one arm kick
50 12 kick switch
50 6 kick switch
50 3 kick switch
400
9x200m
first 3 on 3:45, too hard, changed to 4 min
was supposed to do 3:26 for first three, got it.
then supposed to do 3:16 for next 3, did 3:25
final was supposed to be under 3:10, did 3:22-3:25