A good middle distance track workout

After taking 2 full rest days, I was able to come back with a solid track workout. I am reducing my volume from about 60 miles per week to about 40 with the addition of two high intensity track workouts.

1x800@ 2:12 in road racing shoes. I ran a little slower than current mile pace. This is also my 3000m PR pace.
400m jog recovery
1x600@ 1:30. This a little slower than current 800m race pace. This is also my 1500m PR pace.
400m jog recovery
1x400m @ 58. This is my current 800m race pace.
400m jog recovery
200m @ 27. This is a little slower than my current 400m race pace.
4x100m @ 12.5. This is a little faster than my current 400m race pace.