6x150m/2:30r
900 meters work
2414 meters rest
4:01.7 total time

time meter /500m s/m
4:01.7 900 2:14.2 20

:43.2 150 2:24.0 19
:40.8 150 2:16.0 21
:40.4 150 2:14.6 21
:38.3 150 2:07.6 20
:40.2 150 2:14.0 21
:38.8 150 2:09.3 20