Monday: Feb. 25, 2008
Yellow Card Please!
Standing Relay Hand offs (10 min)
3x800 1-1 for jumpers
8-10 x 100
meet on mezz for guts 5:15

Tuesday:
Girls w/ Coach
Boys w/ Coach J
6 minutes of 5x100 Relay
Block Starts x 25 @ 20m
6 X 200 on 2 minutes
800m Cool Down and Guts

Wednesday:
SPEED WORKOUT
5X 30 METERS OUT OF BLOCKS
5X 70 METERS ACCELERATE TO 40 BLAST 20 FLOAT OFF
5X 7 SECOND HILLS
EVERYONE =GUTS

Thursday: Boys Work out
Relay handoffs X 5 per zone
Event Work Long / Triple / High 4:00
Block Starts x 25 @ 20m
4x100m
3x150m
2x200m
1x300m
Cool Down 30 min run (college and back)

Girls' Work out
3:30 Sprinters / Hurdles 20-30 min run (college and back)
Do second event
4:30 Coach will work with you
work over 300 hurdles 3X3 hurdles (15)
4:00 Triple / Long see Coach Johnson
4:00 - 4:30 High Jump with

Friday:
Relay handoffs X 5 per zone
Event Work Long / Triple / High
Block Starts x 25 @ 20m
8x100m
3x150m
2x200m
800 Cool down

Saturday:9:00am 60 minute jog or bike ride + guts.