2 warm up laps at a brisk pace.
1 lap sprinting the strait-aways.
1 lap running backwards.
1 lap in quarters, high knees/butt kickers.
1 lap cut in 8ths, side stepping inboard/outboard/karaoke inboard/outboard
1 lap sprint.
2 lap cool down at a brisk pace.
50m bear crawl.
50m crab walk.
50 m of forward shoulder rolls.