Announcements: Team Meeting Boys: Monday 4:45. Depart Friday at 12:30 off Maple Street

Monday:	March 24, 2008
4 X 100 Relay	Sprinters	Long / Triple Jumps	110 / 300 Hurdles
5 exchanges  1st!	10 block starts at 20m, 3 X 200 Stride 75, Blast 50, Stride 50, Blast 25 "Finish (5 if you did not run on Sat.)	Jumpers= Long Jump Today 4 runs, 3 pops, 5 form jumps off vault board.	Hurdle work = Block Starts to #1, 2, 3, X 5. Wall drill lead w/ knee flick out straight out
	10 X 110 Strides on the 60 seconds	Stadium steps X  2 RR, LL, RR, LL, and RRL, LLR, RRL, LLR	Work the last 5 hurdles 3 X 200 Stride 75, Blast 50, Stride 50, Blast 25 "Finish"
	800m cool down and Guts	800m cool down and Guts	800m cool down and Guts
Tuesday	Warm up mile In & Outs sprint 100, walk 100 3 laps	Triple Jump: 4 runs set the arms and focus	Hurdle Drills, Technique practice, Flexibility Drills
5 exchanges  1st!	faster each lap, 4th-lap run 200 in 26-28 seconds	on the hands swinging through the hop phase.	3-4 starts over 3 hurdles 300 & 110 Drive lead leg down
	3 X 200 on 28,27,26 Rest 3 minutes between each 200	3 limited jumps @ 85%	3 X 200 on 28,27,26 Rest 3 minutes between each 200
Wednesday	Warm up mile In & Outs	Warm up mile In & Outs	Warm up mile In & Outs
5 exchanges  1st!	2 X 200 26-28 sec, 5 min rest Guts and Gone	4 limited approach jumps working on hips over the board	3 blocks starts for each race, Flexibility Drills Snap lead leg down, squeeze guts
	5 block starts for each race @ 20 meters	1 X 200 26 sec, 5 min rest Guts and Gone	1 X 200 26 sec, 5 min rest Guts and Gone
Thursday	Warm up mile In & Outs	Warm up mile In & Outs	Warm up mile In & Outs
	5 min rest Guts and Gone	5 min rest Guts and Gone	5 min rest Guts and Gone
	Possible Pictures?
Friday	Meet at Bremerton vs PT	Depart at 12:30!
Saturday	Spring Break	Spring Break	Spring Break

4 X 100 #1 Deeney, Frazier, Ottersetter, Christion
4 X 100 #2 Raemer, Fleming, Martin, Gordon
4 x 100 #3 Scott, Spencer, Simpson, Tamba
4 X 400 #1 Deeney, Frazier, Christion, Crumb
4 X 400 #2 Christen J, Ottersetter, Garrett, Hansen
4 X 400 #3 Tavish, Simmons, Simpson, Scott
4 X 400 #4 Trevor, Gipe, Danisiewitz, Spencer