Type	Meters	Time	Per 400	Actual Distance	Actual Time	Pace
Warmup	1600	10:00	2:30	1600	9:54	9:54:00
SI	800	3:15	1:37	800	3:18	6:36:00
Rest	400	2:30	2:30	400	2:14	8:56:00
SI	200	0:49	1:38	200	0:41	5:28:00
Rest	100	0:40	2:40	100	0:38	10:08:00
SI	200	0:49	1:38	200	0:44	5:52:00
Rest	100	0:40	2:40	100	0:37	9:52:00
SI	400	1:37	1:37	400	1:34	6:16:00
Rest	200	1:15	2:30	200	1:12	9:36:00
SI	200	0:49	1:38	200	0:47	6:16:00
Rest	100	0:40	2:40	100	0:38	10:08:00
SI	200	0:49	1:38	200	0:46	6:08:00
Rest	100	0:40	2:40	100	0:45	12:00:00
S	100	0:18	1:12	100	0:17	4:32:00
Rest	100	0:40	2:40	100	0:37	9:52:00
S	100	0:18	1:12	100	0:20	5:20:00
Rest	100	0:40	2:40	100	0:40	10:40:00
S	100	0:18	1:12	100	0:17	4:32:00
Rest	100	0:40	2:40	100	0:48	12:48:00
S	100	0:18	1:12	100	0:18	4:48:00
Rest	100	0:40	2:40	100	0:41	10:56:00
S	100	0:18	1:12	100	0:18	4:48:00
Rest	100	0:40	2:40	100	0:42	11:12:00
S	100	0:18	1:12	100	0:18	4:48:00
Rest	100	0:40	2:40	100	0:50	13:20:00
Cooldown	1600	10:00	2:30	1600	11:45	11:45:00
	7400	40:21:00		7400	41:39:00	9:00:19
	4.625			4.625