Friday we decided to go for all-out 100-yard sprints. Admittedly they aren't Olympic in time, but we did hit 22-23 seconds consistently, which is about a 2-3 second improvement.
On the track we sprinted the 100-yard sides and walked the 120-yard curves. We also theorized that these were actually 100 meters, based on the football field, but were too tired to make a definitive determination. I'll find out.
Sprints 8 x 100 (yards?) in 22-23 seconds.
By the end we were both feeling it in quads, hammies, and abs. A fine Friday.