Today's (11/30/12) Practice

Practice will be from 10:45 - 12:20

If you are working out at SCHOOL this will be the main workout:
Distance:
dynamic warm up
2 mile secondary
25 minutes long hill run
20 minute free run
Sprint:
dynamic warm up and secondary sprint drills
Long hill 15 times walk down (lift knees)
Short hill 10 times (backwards) (lift knees and feet)
15 minute free run

If you are working out from HOME today this will be your workout:

Distance:
dynamic warm up
2 mile secondary
25 minutes run pick up 1:00 followed by a 2 minute jog
20 minute free run
Sprint:
dynamic warm up and secondary sprint drills
1 mile ins and out
800 ins and outs
15 minute free run