Monday Evening - 5.30pm - Cool
Speed Session - Knox Track
Warmup 300m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides

4 x 10m 4pt starts
3 x 20m 4pt starts
1 x 30m 4pt start
1 x 40m 4pt start
3 x hurdle practice - done without hurdles
but using 4 witches hats spaced 1 metre
closer to each other from hurdle 2 - 4 pos
to practice the 3 steps between hurdles etc.

3 x 20 Tuck Jumps
5mins various medball abs (at home)