Sunday 4pm - warmup 2 laps jogging followed by -
several 60m run-throughs gradually building speed
high knee skipping drills then a couple of 100m run-throughs.
3 x 200m in low 32's with recovery 4 mins then 6 mins
(should be full recovery for these - possibly next time try
them in 30 secs each).
Grandstand step drills various then -
3 x flying 150m holding form to the finish with full recovery. followed these up with more 100's/60's and fast 50's on the
bend in spikes.
cooldown 2 laps.
Session lacked a bit of direction for a while but ended up being quite beneficial. Need to focus more on high speed and holding good form with full recoveries. Quality over quantity.