As someone about the same speed as you give or take, I can say based on your 30m you can break 7. I’ve run 7.02, 6.88, and 6.99 this season and have an electronic touchpad 4.18 30m. If your 3.79 30m is hand timed, you are probably about my speed, maybe faster. So don’t sweat that meet, especially with a slip. Good luck getting 45′!