Workout

Warm-up (500)  
300 choice, 200 drill

Set  (600)
1 X 200  on 3:45
...Alt K/S by 25
8 X 50 on :50

Set (600)
2 X 200 Pull on 3:20
2 X 100 on 1:40 

Set (1600)
8 X 200 Broken on 4:00
...1X100  80%  
...RI = :10
...1 X 50 90% 
...RI = :10
...1 X 50 Sprint

Set (200)
200 ez choice