Lasswade track 4 laps of football pitch then some drills to warm up. Next 200m 33 ,400m 1.16 600m 2.04 600m 2.03 400m 1.18 200m 34 then four laps of the football pitch to cool down then some stretching
Rollers 10 minutes warm up then 6 second sprints 30 second sprints with 30 seconds reast 5 minutes recovery then the same sprints and lastly 8 minutes cool down