Sprint Workout

Warm-up: Jog 2 laps, plyos & dynamic stretching (13 minutes total)

Sprints:
300 yds (sprint to a cone 50 yds away and back, 3x), rest 75"
200 yds (25 and back, 4x), rest 60"
200 yds, rest 5'

Repeat 300, 200, 200, rest 5'

(Times: 1:06, 0:50, 0:50, 1:07, 0:50, 0:51)

10 x 5-10-5 shuttle runs, starting every 30" (Start at middle cone, sprint 5 yards to right-hand cone, sprint 10 yards to left-hand cone, sprint 5 yards to middle cone.)

Cool-down:
Jog 2 laps
35 push-ups in 1 minute
4 x 1' planks (front, right, left, front)

Notes: I did this in cleats on grass. Happy that my times were so consistent from start to finish. A good workout - as good for the lungs as it was for the legs. Wish I had a partner to throw with afterwards. Scott's getting home on Wednesday...