I was falling asleep in my Anatomy class so I started work on this. I feel it’s pretty well hashed out.
400m/800m
General Demands: Stability, Speed, Stamina, Mental, Recovery
Stablitiy-
Core:
-Isometric: To one side, Prone, back
-Movements: Crunches, Situps, Pushups, Decline Bench, Med-Balls
Leg:
-Lifts: Calf Raises, Lunges, Squats Jumpsquats
-Movements: Jumprope, Jump4hight, A-skip, B-skip, Duck Walk, Hills
Upper Body
-Lifts: Bench, Pulls, Press, Decline, Curls
-Movements: Pushup, Medballs, Pullups,
Speed:
Top Speed
-Running: 20-30m Flies, 20-40m accells, lying accels, ins and outs,
-Plyometrics: Box Jumps, 1 leg and 2 leg bounds (Distance & Height)
SE1
-40-60m Flies, 100m Races
SE2
-Split Runs, 150-300m Repeats
Stamina:
Lactate Threshold/VO2 Max
-6x800-1200m Intervals, Mile Repeats, Hard Fartleks, Steady State 15-30mins,
Lactate Capacity/Power
-6x150-300m Intervals, Long Split Runs, 3x600m@RP
Aerobic Endurance
- 40-80min Steady Runs, 20-40 min easy Fartleks, 30-60min Hill Runs
Mental:
Willpower/Habits
-Wake up!, No Soda/Sugar, Run Through the Line, Homework, etc.
Race Toughness (AKA Testicular Fortitude)
-Push 2nd half of all short repeats, Push second to last interval.
Racing/Pacing
-150’s/100’s at Goal Pace and Race Pace.
Goals: Set them.
Recovery
Manual Therapy
-Massage, Roller Foam/Hard, The Stick, Girlfriends
Cryotherapy
-Ice Baths, Contrast Baths, Contrast Showers, Ice Massage
Thermotherapy
-Hot/Electric Blanket, Icy Hot, Hot Shower/Bath, Ultrasound
Diet/Suppliments
-Calcium, Glucosamine, Asprin 
Okay. Now That’s generally what I’ve identified as modalities for my event. Some of them (like the top speed) will make up smaller pieces of my pie.
My SE2 and SE1 are both slacking b/c I haven’t re-downloaded my copy of CFTS to this machine.