Sunday night -Arrived late because of region (little aths) finishing.
warmup 2 laps jogging followed by -
various drills - high knee skipping, side stepping
several 60m on the grass gradually building speed.
Then 4 x 60m at 95% in spikes followed by -
2 x starting drills over 40m.
2 x 200m first in 31.2 second in 31.9 with full recov.
Then 2 x grandstand steps including tuck jumps and high knees up the single steps.
cooldown 2 laps jogging to finish.
I don't think i can do both 60's and 200's together in the one workout like this.
I think 200's will need to be done in a separate session (perhaps 4-6 x 200m depending on how fast). Perhaps 8-15 x 60m again depending on how fast i run them.