| Monday, March 10 |
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| 4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 8 EX Per Zone |
10 block starts at 20m, 3 X 200 Stride 75, Blast
50, Stride 50, Blast 25 "Finish |
Jumpers= Long Jump Today 4 runs, 3 pops, 5 form
jumps off vault board. |
Hurdle work = Block Starts to #1, 2, 3, X 5 |
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10 X 110 Strides on the 60 seconds |
Work the hands, chest up, during flight of jump.
Hips over foot on take off. |
Work the last 5 hurdles 3 X 200 Stride 75, Blast
50, Stride 50, Blast 25 "Finish" |
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1000m cool down and Guts |
1000m cool down and Guts |
1000m cool down and Guts |
| Tuesday |
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| 4 EX Per Zone |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
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1 X 350 Speed Fast, 15 min rest |
4 limited approach jumps working on hips over
the board |
No Hurdling, Flexibility Drills |
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4 X 200 26-28 sec, 5 min rest Guts and Gone |
4 X 200 26-28 sec, 5 min rest Guts and Gone |
4 X 200 26-28 sec, 5 min rest Guts and Gone |
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| Wednesday |
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Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
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5 Block Starts Per Race |
3 Runs, 3 pops.... Dig both pits. Set Flags |
5 Block Starts over 1st Hurdle |
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5 Finish line leans from 20m out. |
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Set Hurdles on the outside lanes for 300m |
| Thursday |
PA Invite 2008 |
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| Friday 30min run |
Warm up 2mile In & Outs |
Warm up 2mile In & Outs |
Warm up 2mile In & Outs |
| Saturday 9:30 am |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
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Set the Events for Thursday and Saturday Bremerton |
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