Notes
10:56 - 1.7 mile warm up
bounding & drills
http://spreadsheets.google.com/pub?key=p-rQRQ2rTNHUO4-pps7NLHA
Plyometric/Drills
High Knees 2x25y
Butt Kicks 2x25y
Kareoke 2x8ea
Backward Run 2x40y
Line Crossovers 2x25
Form Skips 2x25y
Power Skips 2x25y
Quick Leg single 1x10ea
Quick Leg alternate 1x10ea
Bounding
double leg vertical jump 2x8
knee tuck hops 2 x 10
double leg bound 2 x8
alternate leg bound 2 x 8
single leg vertical jump 2 x 6
6 x 110 (16.8, 17.1, 15.9, 15.8, 15.2, 15.8) 1 min rec
5 x 300 (40.6, 42.0, 41.4, 42.7, 41.5) with 4 min rec
2 x 200 (28.6, 28.7) 90 sec rec
4 x 110 (????) socks only
15:15 - 2 mile cool down