Workout

Warm-up (800)
6 x 100 
...3 on 1:30 
...3 on 1:45 with 4th 25 kick 

Set (1500)
4 x 25 on :45 at race pace 
50 easy on 1:00 
50 sprint on 1:00 
50 Easy on 1:00 

4 x 25 on :45 at race pace 
50 easy on 1:00 
100 sprint on 2:00 
100 easy on 2:00 

4 x 25 on :45 at race pace 
50 easy on 1:00 
200 sprint on 3:30 
200 easy on 4:00 

4 x 25 on :45 at race pace 
50 easy on 1:00 
50 sprint on 1:00 
50 easy on 1:00

Set (400)
400 kick 

Cool-down 
10 min - choice of equipment