Track: Wednesday 10/10/7

Stretching and active warmup.

Jog.
2 laps jogging curves, striding/accelerating straightaways. Get to full speed by the last straightaway because you need to be ready to run when you hit Set #1.

Set1:
2x100m with walkbacks
3x40 with walkbacks
3x15 shuttle style (45 yd sprint with 2 turns), 90 sec rest.
3x15 shuttle style (45 yd sprint with 2 turns)
rest/recovery - 4 minutes.

Set2:
2x100m with walkbacks
3x40 with walkbacks
rest/recovery - ample.

Set3:
2x100m with walkbacks
3x40 with walkbacks
4x15 with walkbacks

cooldown, STRETCH