Workout

Warm-up (600)
400 CATCH-UP Free
200 kick

Set (600)
4 X 150's on 2:15
...100 Fr/50 kick  

Set (1900)
2 rounds
200 moderate on 3:00
6 X 125's on 1:45 
...descend 1-3 
...1 rest between rds

Set (200)
8 x 25 SPRINT on :45

Cool-down (200)
200 EZ choice