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Monday:
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4 X 100 Relay
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Sprinters
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Long / Triple Jumps
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110 / 300
Hurdles
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4 exchanges
Spencer
Ward
Fields
Porter
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1 X 400 meters full out timed.
10 block starts at 10m,
2 X 300 Stride 50,
Blast 150,
Stride 50, "Blast
50 Finish"
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Jumpers= LJ Today 6 runs, 3 pops, 3 form jumps off vault
board. ARMS!!!
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Hurdle work = Block Starts to #1, 2, 3, X 5.
Wall drill lead w/ knee flick out straight out
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6 X 150 Strides on the 60 seconds
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3 limited jumps @ 85% 5 X 60
Strides on the 30 seconds
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Block to first and last
hurdle X 5
Blast first hurdle,
Stride , Blast last hurdle "Finish"
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800m cool down and Guts
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800m cool down and Guts
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800m cool down and Guts
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Tuesday
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Warm up mile In & Outs sprint 100, walk 100 3 laps
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2 X 200 26-28 sec, 5 min rest Guts and Gone
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Hurdle Drills, Technique practice, Flexibility Drills
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faster each lap, 4th-lap run 200 in 26-28 seconds
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4 limited approach jumps working on hips over the board
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3-4 starts over 3 hurdles 300 & 110 Drive lead leg down
toe up
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4X 300 on 50,48, 46, 44
Rest 3 minutes between
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TJ Arm Switch during hop -step phase
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4 X 200 on 29,28,27,26,Rest 3 minutes between each 200
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Wednesday
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4x4 and 4x1
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Warm up mile In & Outs
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Warm up mile In & Outs
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Warm up mile In & Outs
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3 exchanges
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1 X 200 26-28 sec, 5 min rest
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1 X 200 26-28 sec, 5 min
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1 X 200 26-28 sec, 5 min rest
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5 block starts for each race @ 20 meters
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4 limited approach jumps
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3 blocks starts for each race, Flexibility Drills
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3 Relay Hand offs
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5 block starts per race
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5 min rest Guts and Gone
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5 min rest Guts and Gone
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5 min rest Guts and Gone
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Thursday
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Olympic League Champs
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Leave 1:01 PM
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Friday
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Warm up 1/2 mile In & Outs
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Warm up 1/2 mile In & Outs
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Warm up 1/2 mile In & Outs
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3 exchanges
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1 X 200 26-28 sec, 5 min rest
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1 X 200 26-28 sec, 5 min
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1 X 200 26-28 sec, 5 min rest
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5 block starts for each race @ 20 meters
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4 limited approach jumps
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3 blocks starts for each race, Flexibility Drills
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3 Relay Hand offs
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5 block starts per race
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5 min rest Guts and Gone
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5 min rest Guts and Gone
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5 min rest Guts and Gone
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Saturday
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Olympic League Champs
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At North Kitsap
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Leave 8:15 AM
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