Waterloo Workout for 8/31/2003 at Austin High School, Austin, Texas:
(abbreviations at bottom of page)

Warm-up and stretch
 
20 Meter stride counts

1) 20 Meter drills:

a)  "A" position
b)  "C" position
c)  "A" position with MB off knee

2) 10 Meter drills:

a)  Highspeed "A" position
b)  Highspeed "C" position

3)  2 sets of 5 timed flying 20 meters + MB work:

5 times 20, getting a benchmark in the 1st two or three runs.
Then finish out the 5, with no time more than 10% slower 
than the benchmark.  Be at full velocity when entering the
20 meter timed zone.

MB work, rotations (10), seated throws (10)

4)  MB seated throws

Build up first 5 throws (easy to progressively harder throws)
and then continue throwing as hard as possible as long as
you can, up to 50 throws max.

5)  10 x 160 Meters with 10 second recovery.

Run 1st 160 at 800 meter pace, then 10 second walk recovery,
then your next 160, 10 second recovery, etc.  Time each 160
and get the cumulative time for 1600 meters.

6)  Cool 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