Devotional and Prayer at 7pm.  Warm up immediately following.  We will do a 1 mile warm up (4 laps) including some stretching and a 1-2 mile cool down after the track workout.  I commit to being on the track early to warm up and stretch.  If you need extra time stretching, please join me at 6:30pm.  Bring plenty to drink to stay hydrated in the heat. 

Sprint Distance: 4x200m - 2x400m - 1x800m - 2x400m - 4x200m 

Olympic Distance: 2 Sets of 8x400m

1/2 IM Distance: 4x2000m