Short Sprinters:
Mon:
3x30 blk
2x3x50 10build/40fly
mb/hurdles
Tue:
2x30-30-30
250 race pace
250 race pace
150 full
3x40sec arm band
Wed:
150
200
300
300
200
150
3laps 60/stride/walk
Thur:
2x30 str
2x40 curve
4x120 14-17 6-8
Fri:
3x100 builds
3-4x30 falling
Sat: 55/4x200 or 200