| Monday: |
May 18, 2009 |
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Sprinters |
Long / Triple Jumps |
110 / 300 Hurdles |
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| Monday |
2 X 300 Stride 50, Blast
50, Stride 50, "Blast 50 Finish" |
LJ / TJ Today 6 runs, 3 pops 3 jumps Chest
& Heals up off the board |
Warm up mile In & Outs sprint 100, walk 100 3
laps Hurdle Drills, Technique practice, Flexibility
Drills |
| Tuesday |
8 X 150 Strides on the 60 seconds |
4 limited approach jumps working on hips over
the board. Hands over the top |
3-4 starts over 3 hurdles 300 & 110 Drive
lead leg down toe up Attack Attack Attack |
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faster each lap, 4th-lap run 200 in 24
seconds |
2 X 200 26 sec, 5 min rest Guts and Gone |
4 X 120 on 19,Rest 3 minutes between each
110 working last 2 hurdles attacking chest & lead leg. Attack, Attack |
| Wednesday |
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4 limited approach jumps working on hips over
the board, 3 form pops |
Hurdle Drills, Technique practice, Flexibility
Drills 4 x hurdle #1-2-3-4--5 lean / body
position off the corner |
| Thursday |
Middle School Meet Today |
2 runs, 2 pops, 1 X 60 on the 10sec, 2 min rest Guts and Gone |
Warm up mile In & Outs sprint 100, walk 100 3
laps,200 in 25 seconds Hurdle Drills, Technique practice, Flexibility
Drills |
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Guts and Gone by 3:30 |
Guts and Gone by 3:30 |
| Friday |
District
Championships @ |
Mt Tahoma HS |
Depart at 8:00 |
| Saturday |
District
Championships @ |
Mt Tahoma HS |
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