Weather permitting – Should be at West.MS
1 mile In & Outs 200 meters hard, 100 meter walk.
3-4 x Overspeed and Resistance – Taking turn pulling and being pulled three times each. Athletes should match up based on size and speed.
6 x 40 meter accelerations using ladder. Emphasis should be on high knees at beginning stepping in between each rung to a point where the stride expands to skip one rung per stride (stride should hit in between every other rung)
Jog and stretch
1 x 2000 meter
Even pacing exercise to be done slightly slower than mile pace
Complete recovery including, walking, jogging, stretching, etc. approx 15 min
1 x 1000 meter
Even pacing slightly faster than mile pace.