Workout

Warm-up (1000)
600 choice
200 kick
4 x 50 build on 1:00

Set (1300)
400 on 7:00  
2 x 200 on 3:15 pick up pace
4 x 100 on 1:30 hard
100 easy on 2:00

Kick Set (600)
200 Build on 5:00  
2 x 100 kick on 2:15 pick up pace
4 x 50 on 1:00 hard

Cool-down (200)
200 easy