Advanced sprint workout

Begin with a 10 minute warm up followed by dynamic stretching.
Perform 3 all out 200 yard sprints (90-120 seconds rest in between each set)
Perform 3 all out 100 yard sprints (90-120 seconds rest in between each set)
Perform 3 all out 50 yard sprints (90-120 seconds rest in between each set)
Perform 1 all out 400 yard sprint.