Can someone please suggest a good sprint workout for me?

[adriana is gorgeous]

I'm 16, female.
I mainly do 100m and 200m.
I would really appreciate it if you could suggest a good work out for me!

 

[Uchiha Sasuke 02]

15 min on a jogging machine, then move to a rowing machine for 15 min that will help you get a better movement in you arms for pushing, if you dint have access to the equipment then a steady jog round a track do that twice then take a short break and then do short sprints forward and back

 

[:'-(]

sprint up a steep hill and jog down then repeat without any breaks for 15 minutes. This will strengthen your legs