10x100m sprints, the walk back to the start is recovery.
2x50m 20 fast knee high paces, sprawl to 10 fast groiners, rinse and repeat for the full 50m. Stagger back to start acts as recovery.
2x50m close-to-wide step sprints
2x50m bounding long stride sprints.
400m slow jog cooldown.
i do this workout with one of my best friends who happens to be 6ft 5 and a keen rugby player. my motivation has to be at top level to keep him within sight on the later sprints, but I did pretty good today, drawing even on the first 2 lots of 100m's we did, and not lagging more than 5m behind throught the rest of them.
swimming tomorrow I think- give the old knees a rest