Sprinters/Hurdlers/Jumpers - 3 sets of 4 x 60 meters at 95% speed rest 2 minutes between each 4 and 4 minutes between each set.
Distance - 20 minute warmup, then 6 to 8 x 150's at your 400 pace walk back between each then another 20 minute cool down
Throwers - Do 2 sets of the Sprinters/Hurdlers/Jumpers workout. Work on drills that either Coach Carr, Coach Morrisey or Coach Kennedy taught you, then do Exercise Bodyweight Circuits x 2 from yesterday
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