Workout

Warm up (300) 6 mins
300 choice

Set  (600)
1 X 200  on 3:30
...Alt K|S by 25
8 X 50 on :50

Set (600)
2 X 200 Pull on 3:00
2 X 100 BC 2/4/6/2 by 25's 
...RI = :10

Set (1200)
6 X 200 Broken on 4:00
...1X100 @ Hold Base - 10 pace   
...RI = :10
...1X 50 @ Push pace  
...RI = :10
...1X 50 Sprint

Set (100)
100 ez choice