Workout

Warm-up (300) 6 mins
300 choice

Set (500)
3 x 50 on :50 
4 x 50 on :45 
3 x 50 on :40

Set (2000)
2 x 400 on 5:45 
..neg split descend
2 x 200 on 2:45 
...neg split descend
8 x 50 on :45 fast

Cool-down (200)
200 EZ choice