Last sharpening workout before the Block Mile.

And we’ll do a few drills and an easy practice relay.

Everyone do an easy warm up down Hollydale(or Fiero if you want shorter( to Lake Erie.

Those of you racing…..Let’s do a few drills for Saturday. I’ll be there to work with everyone.

1. Arm swing using batons for form

2. Cadence counts not extra effort.

3. Deep ab breathing

4. Engage abs and core

   FIRST THING - 4-8 Laps of Lake Erie

   Run the 110 on the “Straights” fast. Cones will be out.

   Very easy, recovered wak/jog between.

THEN OPTIONAL - RELAY FOR FUN AND BATON EXCHANGE PRACTICE-

Make up your own 4 person teams.

Any gender/ability mix. This is strictly for fun.

8 x 220-ish. 2nd and 4th leg is more like 330.

LEARN BLIND BATON EXCHANGE AND VISUAL BATON EXCHANGE

Cool down back to Ivar’s for 25% off beer, wine, cocktails!