| Monday: |
May 11, 2009 |
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| 4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
| 4 exchanges |
2 X 300 Stride 50, Blast
50, Stride 50, "Blast 50 Finish" |
Jumpers= Today 6 runs, 3 pops, 3 form
jumps off vault board. |
Hurdle work = Block Starts to #1, 2, 3, 4,5, X 5.
Wall drill lead w/ knee flick out straight out |
| 4X400 Relay |
8 X 150 Strides on the 60 seconds |
3 limited jumps @ 85%
5 X 60 Strides on the 30 seconds |
Work the last 5 hurdles 1 X 500 Stride100, Blast
first hurdle, Stride , Blast last hurdle "Finish" |
|
800m cool down and Guts |
800m cool down and Guts |
800m cool down and Guts |
| Tuesday |
|
| 4 exchanges |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
LJ / TJ Today 6 runs, 3 pops 3 jumps Chest
& Heals up |
Hurdle Drills, Technique practice, Flexibility
Drills |
|
faster each lap, 4th-lap run 200 in 24
seconds |
4 limited approach jumps working on hips over
the board |
3-4 starts over 3 hurdles 300 & 110 Drive
lead leg down toe up |
|
3X 300 on 48, 46, 44 Rest 3 minutes between |
2 X 200 26 sec, 5 min rest Guts and Gone |
4 X 200 on 29,28,27,26,Rest 3 minutes between each
200 |
| Wednesday |
|
| 4 exchanges |
Warm up mile In & Outs sprint 100, walk 100 3
laps |
6 runs / 3 pops |
Hurdle Drills, Technique practice, Flexibility
Drills |
|
10 X Block Starts + Event Work Gone by 3:59pm |
10 X Block Starts + Event Work Gone by 3:59pm |
10 X Block Starts + Event Work Gone by 3:59pm |
| Thursday |
2:45 start |
|
|
| 2 exchanges |
Warm up 1/2 In & Outs sprint 100, walk 100
2
laps |
2 limited approach jumps working on hips over
the board |
Hurdle Drills, Technique practice, Flexibility
Drills |
| Middle School |
Meet Today? |
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| Friday |
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| 2 exchanges |
Warm up 1/2 In & Outs sprint 100, walk 100
2
laps |
2 limited approach jumps working on hips over
the board |
Hurdle Drills, Technique practice, Flexibility
Drills |
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| Saturday |
Sub District meet @
Port Angeles High School |
12:00 Start |
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