Track 3 - Track fitness day
Start with 5 min of continuous movement.  No need to go too fast, just keep moving get the body flowing.  Once this is done time to switch modes and start to work on skills, spend 10 min working on different manuals, jumps, have fun on the bike and try different lines.  Once this is done you will do a specific warm up.
Wam up - 
1x1 run on the last straight
1x2 runs through the rhythm
1x1 run on your second straight
1x2 runs on your first straight
 
Main workout:  This is a track ladder workout
1x1 first straight and turn 1
1x1 half lap from gate
1x1 ¾ lap from the gate
1x1 full lap
1x1 ¾ lap from the gate
1x1 half lap from the gate
1x1 gate through turn 1