| Monday: |
April 6, 2009 |
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| 4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 5 exchanges 1st! |
15 block starts at 20m, 5 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.
Wall drill lead w/ knee flick out straight out |
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15 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" |
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800m cool down and Guts |
800m cool down and Guts |
800m cool down and Guts |
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| 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 |
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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 |
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| 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 |
| Possible Pictures? |
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 |
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| Thursday |
Meet at Bremerton vs NK |
Depart at 12:30! |
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| Friday |
Warm up mile In & Outs |
Warm up mile In & Outs |
Warm up mile In & Outs |
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5 min rest Guts and Gone |
5 min rest Guts and Gone |
5 min rest Guts and Gone |
| Possible Pictures? |
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| Saturday |
Crescent Invite |
Tacoma Invite |
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4 X 100 #1
4 X 100 #2
4 x 100 #3
4 X 400 #1
4 X 400 #2
4 X 400 #3
4 X 400 #4