Monday: March 9, 2009
4x100 relay exchanges 1st Zone Only
50m, 75m, 100m, 125m, 150m, 175m, 150m, 125m, 100m, 75m, 50m.
Block Starts 20 @ 20m. (at start of 150m mark)
800 cool down.
Guts, 20 Pull ups and Gone.

Tuesday: Event Work 1st.
Long = 4 runs, 3 pops, 3 jumps, 3 jumps off spring board.
4x1 relay exchanges 2nd Zone Only
Triple = form work only. 10 (Set arms into position off the board)
Team Work out at 4:30
10 X 110 on the sixty second
1000m warm down
Guts, 15 pull ups and Gone.

Wednesday:
4x1 relay exchanges 3rd Zone Only
Block Starts: 10 @ 20m at the 400m start lines
Block Starts: 10 @ 20m at the 400 Relay start lines
6 x 40 yard dashes
1200m warm down
Guts, 10 pull ups and Gone.

Thursday:
5 full 4x100 Relays
Team #1
Team #2
Team #3
Team #4
Event work until 4:30
10 X 110 on the sixty second
1000m warm down
Guts, 5 pull ups and Gone.

Friday:
4x400m relay exchange X 10 exchanges
Event work until 4:30
900m warm down
Uniform hand out at 4:45
Guts and Gone.

Saturday:Possible Kitsap Co. Relays at South Kitsap HS?