Track 1:  The goal of this session is specific track fitness but lower intensity.  Still putting in the work on the track but lowering the intensity so you don’t get too burnt out.
 
Track specific warm up - 20-30min of skill and acceleration work.  Warming up the skills as well as the sprint
 
1x3 warm up gates to the first turn.  Focus on good form, and timing
 
1x4 full laps.  You will be doing a full speed first straight and 80% effort around the rest of the track.  We will also lower the rest time with only 10min recovery between each lap.  The goal of this is specific endurance work but not with higher intensity.