Pay attention to the pacing on this one! Try your best to keep your pace.
1 x 200m (warm-up)
1 x 400m (a little bit faster)
1 x 800m (even faster)
15 x 30 seconds on, 30 seconds off at pacing below...
*Competitor: Pace > 130m per 30 seconds
*Established: Pace > 110m per 30 seconds
*Recruit: Pace > 95m per 30 seconds