100- 11.87
21mins rest
100- 12.07
21mins rest
100- 11.94
21mins rest
100- 12.13
total time was 48.01 for 400 meters after adding up each 100..Previous best was a total of 48.91 with the same rest on july 22nd 2013.. Only second time running this workout but improved it by .90 ... and im hot
