A) Easy 500m warm up.
B) 4 Rounds as folows:
– 1000m @ light; Rest :30
– 500m @ medium; Rest :15
– 250m @ hard; Rest 4:00
C) 500m cool down.
The focus is the 250 at the end of each round. This should be difficult to hit after the 1500m prior to the 200. Focus on efficient form throughout.