Mikes training log

Perhaps once a week i would try something like this -
Warmup
3x20m - 2mins rest between each
3x30m - 3mins rest between each
1x40m - 4mins etc
These are done fast - keep the volume low

Your other session i would do like this -
Warmup
1x60 - At least 6-10mins rest then
1x90 - 10-15mins rest
1x120-150 assuming 200m is your max race
distance i would keep it to shorter in training.

Others here are much more qualified to comment but they are my thoughts - all the best.