|Molly Vollmer showing excellent form except for those soccer elbows that are waiting for someone to squeeze through the inside.|
Foothill Community College Track
Saturday, Dec-27, 10:30 to noon
Intermediate & Long Distance Workout
8 x 100 yard stride outs w/ a 100 yard walk b/t efforts
2 rounds: 400m, 300m, 200m, 100m, 200m, 300m 400m
No add'l rest b/t reps
3min rest b/t rounds
Part 2 Workout Details: Teams of 2 will work as a relay taking turns performing each distance one at a time. Each distance will be performed as an out & back shuttle sprint format at the below intensity.
Part 2 Workout Pacing:
Round 1: Moderate Intensity (85-92% perceived exertion)
Round 2: Hard Intensity (92+% perceived exertion)
Thanks Coach Ryan for the workout!!