Workout

Warm-up (500)  
300 choice, 200 drill

Set  (600)
1 X 200  on 4:00
...Alt K/S by 25
8 X 50 on :55

Set (600)
2 X 200 Pull on 2:45
2 X 100 on 1:30 

Set (1200)
6 X 200 Broken on 4:00
...1X100  80%  
...RI = :10
...1 X 50 90% 
...RI = :10
...1 X 50 Sprint

Set (200)
200 ez choice