A) P&G 400m Warm up:
B) 3 Rounds as follows:
– 800m @ moderate pace; Rest :30
– 400m @ hard pace; Rest :15
– 200m @ very hard pace; Rest 4:00
C) 400m cool down jog
The focus is the 200 at the end of each round. This should be difficult to hit after the 1200m prior to the 200. Focus on efficient form through the 200s, you will be tired at the end (on purpose).