Warm-up (400) 400 choice Set (600) 4 x 200 on 3:15 ...build Set (1200) 3 rounds 100 easy on 2:15 200 moderate on 2:00 100 hard on 1:45 Set (800) 4 rounds 50 hard on 1:00 100 easy on 2:30 50 hard on 1:30 Cool-down (200) EZ 200 choice