Last week I ran two workouts
12x200- 90 second rest
30, 29, then 28s for the next 10
600-500-400-300-200-300 (4 minute rest)
1:37, 1:17, 59, 43, 28, 42
Then this week I ran this workout
2x400- 8 minute rest
55, 57
Then immediately after 4x200- 6 minute rest
27, 28, 28, 27
Thanks for the help.