Track 1:
 
Tonight we will focus on more of a track sprint day.  Use the first 20min of practice to warm up on each section of the track finishing with a couple gates
 
Set 1:  
1x3 runs through your rhythm section with the 3rd effort doing a ½ lap to the finish line 3-5min rest between efforts
 
Set 2:
1x3 runs through your 2nd straight with the 3rd effort doing a ½ lap 3-5min rest between efforts
 
2x3 first straights with the 3rd effort doing a ½ lap 3-5min rest between efforts.  Do this set twice!