workout of the day

for Monday, Feb 19

NOTES:
1. Reminder - no strength-training this week for anyone
2. If you miss practice on Monday due to a class conflict, you may do the workout listed on your own or you can do it at practice on Tuesday.
3. For those competing this weekend, this will be it for this week other than a little rhythm work, so let's focus on quality hard work.

women & mmd:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu + 3 x 40m starts
4. 3 x 200m, r= 300j @ mile pace
1 x 800m, r= 5' @ mile pace
1-2 x 400m, r= 400j @ mile pace-4"
1 x 600m fast
5. 2 mile cd, downward dog + pyramid pose

m800:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 1.5-2 mile wu + 3 x 40m starts
4. 400m+200m+300m+200m+400m, r= 6', 4', 6', 10'
5. 1.5-2 mile cd, downward dog + pyramid pose
(note: BMat - 400+200+300+600)

men's distance:
1. mobility - leg swings, iron cross, scorpion
2. foot drills
3. 2 mile wu
4. 6 x 1600m, r= 3' @ 10k pace
5. 1-2 mile cd, downward dog + pyramid pose