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Sprinters
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Long / Triple Jumps
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110 Hurdles
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Monday
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2 X 300
Stride 50, Blast 50,
Stride 50, blast 50
Stride 50, blast 50
Block starts: x 8
4x100 exchange x 4
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6 runs,
3 pops
3 jumps
Chest & Heels up
off the board
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Warm up 1200 In & Outs
sprint 100, walk 100 3 laps Hurdle Drills,
Technique practice,
Flexibility Drills
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Tuesday
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8 X 150 Strides on the 60 seconds
4x400 exchange x 4
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4 limited approach jumps working on hips over the board. Hands
over the top
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3-4 starts over 3 hurdles 110 Drive lead leg down toe up Attack Attack Attack
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2 X 200 26 sec, 5 min rest Guts and Gone
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4 X 120 on 19,Rest 3 minutes between
each 110 working last 2 hurdles attacking chest & lead leg. Attack,
Attack
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Wednesday
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4x100 2 complete races
Other sprinters: 2 x 40 meters
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4 limited approach jumps working on hips over the board, 3
form pops
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Hurdle Drills, Technique practice, Flexibility Drills 4 x
hurdle #1-2-3-4--5 lean / body position off the corner
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Thursday
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Team warm up. Pack up.
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2 runs, 2 pops, 1 X 60 on the 10sec, 2 min rest Guts and Gone
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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
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Guts and Gone by 3:30
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Friday
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District Championships @
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Sumner HS
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Depart at 9:30
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Saturday
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District Championships @
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Sumner HS
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