Workout

Warm-up (500)  
300 choice, 200 drill

Set  (600)
1 X 200  on 3:30
...Alt K/S by 25
8 X 50 on :45

Set (600)
2 X 200 Pull on 3:00
2 X 100 Pull on 1:20

Set (1600)
8 X 200 Broken on 4:00
...1 X 100  80%  
...RI = :10
...1 X 50 90% 
...RI = :10
...1 X 50 Sprint

Set (200)
200 ez choice