LOCK IT UP

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
Part 1:
8 x 100 yard stride outs w/ a 100 yard walk b/t efforts

Part 2:
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!!