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@Greenbank
Today's suggested set was:-
200m warm up
400m easy
400m moderate
400m hard
400m moderate
100m cool down
With as short a break between them as possible.
But I wasn't able to go too easy due to the others in the lanes so they were more "moderate/fast" but still managed 3 consecutive (in recent times anyway) 400m PBs. Rests between sets were mainly to time it with the others in the lane, but kept them mostly under 40s so it was a good hard workout in the end (I also snuck in another 200m set before the cool down).