100/200m SPRINTERS
4 x 30m from 3 point start [3' rec]
5 x 45m with a 10m flying start [4' rec]
 
300/400m SPRINTERS
3 x 30m from 3 point start [3' rec]
4 x 325 @ 75% [3']
 
The 300/400m may decide to opt for the shorter sprint session if they wish.