Workout

Warm-up (600)
3 x 200's w/ 10 sec. rest

Set (600)
12 x 50 build on :55
…4 cb

Set (1700)
6 x 200 on 3:15 
…build by 50
4 x 100 on 1:30 
…descend 1-2
2 x 50 on 1:30 
…FAST!

Cool-down (300)
100  kick
200 easy