Waterloo Workout for 3/9/2003 at Austin High School, Austin, Texas:
 
Warm-up and stretch
 
20 Meter stride counts
 
1) Medicine ball (MB) work:
Rotations (10-20)
Seated throws (10-25) 
Both-seated (BS) throws (10-25)
Log throws for 20 meters
 
2) 10-20 Meter running drills:
High Jump drill with MB (Alternate jump with knee bounce)
MB in "A" position
Run in "A" position
Run in "C" position
Quick "A" run
Quick "C" run 
Hamstring work with MB (sets of 5-10 MB throws, forward from the ground using a stiff-legged position)
 
3) Facsimile 80M:
 
Instructions: Using a flying start, sprint 4 X 20M at full speed; accumulate time
 
4) Facsimile 400M:
 
Instructions: Using a flying start, sprint 5 X 80M at 400 Meter Race speed; accumulate time

5) Facsimile 800M:
 
Instructions: Using a flying start, run 5 X 160M at 800 Meter Race speed; accumulate time

6) Forced Failure:  Attempt to run 5 x 320M at 800 Meter Race pace
 
Cool down
 

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Abbreviations used:
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"A" - Running position where knee is at its highest point in front of you.
"C" - Running position where heel is behind you and closest to your buttocks.
BS - Both Seated
MB - Medicine Ball