Track 2:
We are going to be focusing on overall track speed today.  I want you to do 15min of skill work for your warm up.  As always push yourself, don’t just do the same basic lines.  Even if it is the same jump try to hit it slower, opposite foot forward, instead of manual pedal manual.  Look at options!
 
Once done with your skill warm up make sure you hit each straight fast at least one time.
 
For this work you will be doing full laps but with the following intensity.  Think of this as rolling acceleration sprints, with the ability to work on your track speed and fitness as well.  You will do 1x3 of set 1 with 5min rest between rounds. 
1st straight - 100%
2nd straight - 50%
3rd straight - 100%
4th straight - 50%
 
Now we will do the opposite straights 1x3 with 5min rest between rounds
1st straight - 50%
2nd straight - 100%
3rd straight - 50%
4th straight -100%