lil- here is a link to the seagrave drills, if that doesnt help just ask again and i should be able to answer your question https://elitetrack.com/messageboard/viewthread.php?tid=631#pid12150
had a cardio kickboxing class and then did some fast running on the tredmill for about 15 min. Followed this with a cooldown jog and stretch.
took this day off because it was too cold and snowy outside.
did a warmup jog
some warmup drills
6×1 min run on tredmill, with 1 min walk inbetween.
some light lifting