Pindaman definitely has a handle on the kitkat sessions. However, I do remember some discussion, I thought by kitkat, concerning a session that consisted of a 200 + 200 run off of 30secs. The first rep was at come home, the second rep was as fast as possible, hopefully slightly faster than come home. I’m sure I’m getting something wrong with the description, but that’s what I remember. And no, come home is not slowish, its a tough superset.
Edit: Searched the Lactate thread and could not find any reference to my version of the workout. I believe Pindaman is correct, and the workout is off of 2mins. The other version that I may have been confusing was 200 + 200, with the first rep at tempo and the second at come home or better.