Tues morning sprint

200-300, 2 * 100, 3 * 50 descend

3 * 50 work turns

3 times thru

1 jump off the block

10s of something very fast

1 sprint off the bottom

three times thru

10m sprint on 1:20 20m sprint on 1:40

30m sprint on 2:00 50m sprint on 3:00 400m warmdown after 1st round 800m warmdown after 2nd round

long warmdown

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