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Monday:
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May 11, 2009
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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
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2 X 300 Stride 50, Blast 50, Stride 50, "Blast 50
Finish"
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Jumpers= Today 6 runs, 3 pops, 3 form jumps off vault board.
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Hurdle work = Block Starts to #1, 2, 3, 4,5,
X 5. Wall drill lead w/ knee flick out straight out
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4X400 Relay
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8 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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Work the last 5 hurdles 1 X 500 Stride100, 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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4 exchanges
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Warm up mile In & Outs sprint 100, walk 100 3 laps
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LJ / TJ Today 6 runs, 3 pops 3 jumps Chest & Heals
up
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Hurdle Drills, Technique practice, Flexibility Drills
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faster each lap, 4th-lap run 200 in 24 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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3X 300 on 48, 46, 44 Rest 3 minutes between
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2 X 200 26 sec, 5 min rest Guts and Gone
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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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4 exchanges
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Warm up mile In & Outs sprint 100, walk 100 3 laps
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6 runs / 3 pops
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Hurdle Drills, Technique practice, Flexibility Drills
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10 X Block Starts + Event Work Gone by 3:59pm
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10 X Block Starts + Event Work Gone by 3:59pm
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10 X Block Starts + Event Work Gone by 3:59pm
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Thursday
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2:45 start
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2 exchanges
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Warm up 1/2 In & Outs sprint 100, walk 100 2 laps
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2 limited approach jumps working on hips over the board
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Hurdle Drills, Technique practice, Flexibility Drills
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Middle School
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Meet Today?
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Friday
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2 exchanges
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Warm up 1/2 In & Outs sprint 100, walk 100 2 laps
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2 limited approach jumps working on hips over the board
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Hurdle Drills, Technique practice, Flexibility Drills
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Saturday
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Sub District meet @ Port Angeles High School
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11:00 Start
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Be at track by 10:00.
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