Notes
10x100 strides (please be considerate of others using the track--be
careful where you walk, and look before changing lanes).
two-mile aerobic monitor (please be on the look-out for speedsters,
and allow them use of lane 1)
work-out
4x200 ask a little, get a little: 0:40, 0:35, 0:32, 0:30; 5-man
relay style
6x400 mile race pace, on the 3:30 (start a new 400 every 3:30)
cool-down
3x200, 0:30 rest