Notes
1mi WU; dynamic stretching; 12 x 200m REPEATS, starting @ 0:38 and cutting down to 0:35 by finish, w/100m recovery jogs in between (focus HARD on form and do NOT get sloppy!); finish w/6 x 100m strides (furthering refining FORM - 90 degree arms, pull yourself with arms, knee lift, etc.; 1mi CD