Workout for the week of October 4

Warmup and stretch
2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time
4 minutes rest
sprints:

6x20 w/30 seconds in between; 2 minutes rest

5x40 w/45 seconds; 3 minutes rest

4x60 w/45 seconds; 4 minutes rest

2x80 w/60 seconds; 4 minutes rest

1x100

Cooldown