Saturday Afternoon - 3.45pm - Mild/Windy
Short Speed/Form Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides then into spikes

3 x 20 starts
4 x 40 start and accels - 3-4min rests
1 x 60m at 95%

400m slow jogging pace to cooldown.