Notes
1;54, 1:57 warmup
48, 49, 50, 49, 50, 50, 50, 51 50yds w/ 10
1:42, 1:42, 1:41, 1:42 100yd w/ 20
1:44, 1:47 1:43, 1:45 200 yd w/ 30
1:45, 1:50, 1:50, 1:49 400yd w/ 30
1:44, 1:48 1:45, 1:48
1:43, 1:45, 1:43, 1:43
49, 50, 50, 51, 51, 51, 50, 50
1:54, 1:58 cooldown