Warm up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
10 jumping AS
10 walking lunges
200M run/jog
Advanced
1600m progressive - 400m slow/800m mod/400m
fast
1:00 rest
5 X 300m (200 mod-100 easy)
1:00 rest between each
1600m progressive - 400m slow/800m mod/400m
fast
Intermediate
1200m progressive - 400m slow/400m mod/400m
fast
1:00 rest
4 X 300m (200 mod-100 easy)
1:00 rest between each
1200m progressive - 400m slow/400m mod/400m
fast
Beginner
900m progressive - 300m slow/300m mod/300m
fast
1:00 rest
4 X 200m (100 mod-100 easy)
1:00 rest between each
900m progressive - 300m slow/300m mod/300m
fast
