Workout

Warm up (200)
200 choice

Set (800)
8 x 100 on 2:00
(50 kick, 25 build, 25 breakout sprint)

Set (2000)
4 x 200 on 2:50/2:40
4 x 150 on 1:10/1:00
4 x 100 on 1:25/1:15
4 x 50 on :45/:40

Set (200)
8 x 25 on :30
...easy/FAST

Cool-down (200)
200+ easy