Workout

Warm-up 
2 x 150, 3 x 100 (repeat)

Main Set
2 x 400 pace, add 30 sec rest
2 x 200 pace, add 30 sec rest
2 x 100 pace, add 20 sec rest

Main Set alternate
4 x 50 pace, 50 easy, 20 sec rest (repeat)
8 x 50 pace, 20 sec rest
100 easy
2 x 50 pace, 25 sec rest

Warm-down
Easy 200