This event occurs in the UTC time zone.
Warm up and drills:
High knees walking; butt kicks; A & B skips; open/close the gate; sidesteps; squats; lunges; high skips; tuck jumps; arms swings, punches; then high knees running in sets of 30 strides#
400m relays in teams of 4 of similar ability.
Usual arrangement of lead 200m/follow 200m.
45 mins session.
3 or 4 sets of: 4 x 400m, 200m jog recovery (regroup)
400m jog recovery between sets