1/1 to 1/6

1/1 - recovery based.  still sore from meet

300m in 48s   rest 5 mins
200m in 31s   rest 4 mins
100m in 17 rest 45s x 2

1/2   stretch and 15 min walk

1/3   AM light lower body and PM bball
A. hip thrust   275x5x2 sets
B. FFE reverse lunge with knee lift   70# x 10 x 1 set
C. Cossack squat  x 10 x 2
D. hip flexion with band x 10 x 2

1/4   upper body

1/5
A. EMOM TBDL x 10  with 225   x 4 mins
b1 harop curl x 5 x 4 sets
B2. etc calf raise x 10 x 4

30s bike hard
 rest 90s
30s bike hard

rest 7 mins

30s bike hard
rest 90s
30s bike hard

1/6  20 min bike