(400m x 3 lap) x 3sets (Each lap 2:23, rest around 1:30 between each set) + 400m x 1 lap
2:21.43 ; 2:26.33 ; 2:16.83
2:10.73 ; 2:20.31 ; 2:17.46
2:12.19 ; 2:28.85 ; 2:06.23
1:42