Between all the reps in each set I took 1 minute rest, and between each set I took 5 minutes.
600 - 1:49
300 - 54
300 - 53
300 - 52
600 - 1:48
300 - 52
300 - 51
300 - 52
600 - 1:48
300 - 53
300 - 51
300 - 50
It was a pretty tough workout, and I felt very spent by the end. My feeling is that the point of it is to get you tired with the 600, and then in quick succession you have to pop off some slightly quicker 300s. The toughest part was going from 600 to 300 in one minute, especially in the last set.
SB: 2:08 for 800 and 4:45 for 1600
I want to know whether this was a good workout so I can do it more in the future, and race time predictions are welcome.