Type	Meters	Time	Per 400	Actual Distance	Actual Time	Pace
Warmup	1600	10:00	2:30	1600	7:55	7:55
SI	1200	4:53	1:37	1200	4:33	6:04
Rest	800	5:00	2:30	800	4:21	8:42
SI	800	3:15	1:37	800	3:02	6:04
Rest	400	2:30	2:30	400	2:20	9:20
SI	400	1:38	1:38	400	1:32	6:08
Rest	200	1:15	2:30	200	1:11	9:28
SI	400	1:38	1:38	400	1:32	6:08
Rest	200	1:15	2:30	200	1:14	9:52
SI	200	0:49	1:38	200	0:45	6:00
Rest	200	1:15	2:30	200	1:07	8:56
SI	200	0:49	1:38	200	0:44	5:52
Rest	200	1:15	2:30	200	1:14	9:52
S	100	0:20	1:20	100	0:16	4:16
Rest	100	0:40	2:40	100	0:40	10:40
S	100	0:20	1:20	100	0:17	4:32
Rest	100	0:40	2:40	100	0:38	10:08
S	100	0:20	1:20	100	0:16	4:16
Rest	100	0:40	2:40	100	0:46	12:16
S	100	0:20	1:20	100	0:17	4:32
Rest	100	0:40	2:40	100	0:44	11:44
Cooldown	1600	10:00	2:30	1600	9:06	9:06
	9200	49:32:00		9200	44:30:00	7:44
	5.75			5.75