Workout

Warm Up (600)
12 x 50's on :55

Set (600)
2 x 100 build on 1:40
2 x 200 pull on 3:00
...descend 1-2

Set (1200)
6 x 50's on :55
...25 mod/25 FAST  
2 x 200 build on 3:00  
4 x 100 on 1:30
...descend 1-4  
100 easy  

Set (400)
Kick 100 on 2:30 
6 x 50's SPRINT  
...on 1:30

Cool-down (400)
200 moderate
200 EZ