Waterloo Workout for 2/2/2003 at Austin High School, Austin, Texas

Warm-up and stretch

20 Meter stride counts

Medicine ball (MB) work:

	Rotations (10-20)
	Seated throws (10-25)
	Both-seated (BS) throws (10-25)

10-20 Meter running drills:

	High Jump drill with MB (Alternate jump with knee bounce)
	MB in "A" position
	Run in "A" position
	Run in "C" position
	Quick "A" run
	Quick "C" run

M Schedule:

100/200/400/200/400/200/100 w/Trial recovery between each.

  Pace varied per individual, within 10% of your 800 Meter race pace.

Also, after every 200, do:

	80 Meter easy stride count
	10 MB rotations
	10-25 MB BS throws

Instructions:  Keep on pace, but when you feel you can't make a distance at the 
target pace, stop the run at the next 100 Meter mark, and the workout is over.

Warm Down


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Abbreviations used:
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"A" - Running position where knee is at its highest point in front of you.
"C" - Running position where heel is behind you and closest to your buttocks.
BS - Both Seated
MB - Medicine Ball