Workout

Warm-up (600)
6 x 100
...odd free
...even non-free

Set (3 times) (2400)
200
150 + 50
100 + 50 + 50
50 + 50 + 50 + 50

Base = 3:00
10 sec rest between 50's
50's are building to sprint

Warm-down
OYO