Work - 1:00min - 286 meters @ 144.8 pace
Rest - 1:00min - 131 meters
Work - 2:00min - 570 meters @ 145.2 pace
Rest - 2:00min - 159 meters
Work - 3:00min - 843 meters @ 146.7 pace
Rest - 3:00min - 328 meters
Work - 4:00min 1097 meters @ 149.2 pace
Rest - 4:00min 412 meters
Work - 3:00min - 834 meters @147.9 pace
Rest - 3:00min - 236 meters
Work - 2:00min - 554 meters @ 148.3 pace
Rest - 2:00min - 114 meters
Work - 1:00min - 292 meters @ 142.7 pace
Rest - 1:00min - 166 meters

Total Time:
32:00.0
@ 1:47.2 39 pace
4475 work meters