800m warmup jog
120m to 8x(25m) in 1:01.48, 2:00 rest
120m to 8x(25m) in 1:01.19, 2:00 rest
120m to 8x(25m) in 1:02.51, 2:00 rest
120m to 8x(25m) in 1:02.34, 2:00 rest
120m to 8x(25m) in 1:02.55
10:00 rest
110m in 13.80, 2:00 rest
110m in 13.76, 2:00 rest
100m in 12.57, 2:00 rest
100m in 12.62, 2:00 rest
100m in 12.24, 2:00 rest
100m in 12.15, 2:00 rest
100m in 12.33
800m cooldown jog
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