those who raced Saturday:
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout
5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j
4. easy cd according to mileage target
5. stretching + daily health
those who did not race Saturday:
aerobic conditioning according to mileage target
***those not traveling to Penn - max testing at Wardlaw @ 5:30PM
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