***12:00 NOON - practice time***
1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout
w800= 800 trial
m800= 3 x 200, r= 3' + 3 x 200, r= 4'
mmd= 600 trial or 1200 trial (or 1000 trial)
w1500= 1200 trial
m+w3000SC +wmd + mld= 1500 trial
4. 6 x 200 fresh swing, r= 200j
5. 1.5-2 mile cd + hip circuit
(cross-training: 1hr30' to 2hr easy)
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