for Wednesday, Apr 2

3000SC - warmed up and ready to go at 3:20-3:30PM
200 + 1000SC + 600, r= 400j / 1000j

3:30PM - all others
1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout

m+w800= 200 + 500 + 200, r= 400j / 1000j
wmd= 200 + 1000 + 300, r= 400j / 1000j
(nk= 10 x 400, r= 400j)
mmd= 200 + 600 + 300, r= 400j / 1000j
(ecg= 12 x 400, r= 400j)
(dh= w/ mld)
mld= 200 + 1600 + 300, r= 400j / 1000j

4. 1.5-2 mile cd + cd exercises

(cross-training= 2 x 8 x 40" hard, 20" easy)