(400m x 3 lap) x 3 sets + 400m x 1 lap
Each lap maintain 2:25-2:30, rest 1:30 after each set
1st set: 2:18 / 2:20 / 2:20 ;
2nd set: 2:13.14 / 2:30.01 / 2:30.50
3rd set: 2:24.46 / 2:24.24 / 2:25.54
400m: 1:50.35