Stretching/active warmup.
Jog a little bit to loosen up. 2 laps curves/straights.
6x70m with walkbacks 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps) 3-4min (ample rest)
12x30m with walkbacks (set breaks of ~90 sec after first 6 reps) 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps).
We mixed up the 15's to get in some back pedaling-turn and go, backpedal-plant and go. shuffling and go, reactive starts, starting from pushup position and chases.
cooldown/stretch
Done.
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