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- Indian Runs
- eight
- Lines
- 3 sets
- 200m repeats
- six
- 55m repeats
- 32 -under 10 seocnds
- Farklek runs
- 20 minutes
- Ladder
- 600m 500m 400m 300m 100m
- 2-2-4
- 200m (5)
- 400m (2)
- 300m (1)
- 44 33 22
- 400M 2
- 300m 2
- 200m 2
- 3-1-1
- 5
- 3 figure 8s
- 3 sets
- Farlklek runs
- 20 minutes
- 300m
- 5
- 200m
- 4 4x2 relays
- 300m, 200M, 100M
- 3 sets
- straights and turns
- three straights
- the turns
nov 29 2012 ∞
feb 27 2013 +
feb 27 2013 +