Friday November 17th, 2017

• 400 long 7:00

• 2×200 – split 3:30

• 4×100 – long drill/knob/fast drill/build 2:00

• 8×50 1)ra/la 2)15-20-15  3)15-20-15 4)build each 25

sprinting:

• 100 from blocks in waves 6:00

• 2×75 from blocks on 5:00

• 3×50 from blocks on 4:00

warmdown 150 for the 100, 100 for the 75’s and 50 for the 50’s

warmdown:

7×100 kick start on FPP+10 add 5sec every 100

3000m