for Monday, Mar 31

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up exercises
2. 1.5-2 mile wu + baton exchanges
3. anaerobic sharpening
m+w800= 1600m of 50m ins & outs
m+wmd= 2400m of 50m ins & outs
OR 3200m of 100m ins & outs
mld= 4000m of 100m ins & outs
4. 1.5-2 mile cd + cd exercises

(cross-training= 3 x 7' hard, r= 3')