Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x strides 40/50/60m and some practice starts

200m - 1st in 27.28 (running in outside lane of 5)
200m slow jogging pace to loosen up then -
350m quick relaxed sprinting hard for the last 120m
200m slow jogging pace to loosen up again
2 x 30m practice start accel hard
2 x 40m practice start accel hard