Cycle 3		Cycle 4
5.6.11	12.6.11	19.6.11	26.6.11
Warm Up	Warm Up	Warm Up	Warm Up
13 mins easy	20 mins easy	15 mins easy	16 mins easy
Mixed warm up	Shuttles mixed	Mixed warm up
exercises	Sprint Shuttles	exercises
Main set	Main set	Main set	Main set
"Downward fast"	"The Bleep test"	"Joe Vigils	"The Square"
		Accelerations"
4 x 400		100m @ 1mile pace	4 sides
2 mins rest		110m @ 1sec more	3 sides
6 x 200		120m @ 2 secmore	2 sides
2 mins rest		130m @ 3 secmore	4 sides
6 x 100		140m @ 4 secmore	3 sides
		up to 200m	2 sides
			4 sides
		200m @ 10 sec more	3 sides
			2 sides
2.0 min rest		Recover by walk back	all on 1.5 min rest
between repeats			Loop at Intercon
			ramp on way back!
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch