Waterloo Workout for 4/27/2003 at Austin High School, Austin, Texas:
 
Warm-up and stretch
 
20 Meter stride counts
 
1) Medicine ball (MB) work:

3 sets of:
Rotations (10)
Seated throws (10) 

2) Running and MB work:

5 sets of the following:

160 Meters at Quarter Mile Pace (target time provided by coach)

Walk back to start.

Another 160 Meter run, same pace.

30 Meters of MB work in "A" position, bouncing the ball off your knee each step.

Accelerate 20-30 meters, and do a quick "A" Position 10 Meter zone, 
getting in the same # of steps as in your normal 20 Meter stride count warmup drill.

Seated MB rotation, with legs apart (10)

Rapidfire MB seated throw (10)

If you are unable to maintain the target pace for every set, the workout is over (time to cool down.)

3)  Cool down
 

***********************
Abbreviations used:
***********************
 
"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