Week 2 Sprinters Workout  

Monday: 
3:20-3:35 4x100 relay exchanges 1st Zone Only 
3:35-3:50 Block Starts 20 @ 20m. (at start of 100m mark) 

3:50-4:2050m, 75m, 100m, 125m, 150m, 175m, 150m, 125m, 100m, 75m, 50m. 2min rec

4:20-4:25 800 cool down.

4:25-5:00 weight room/lift 
5:00-5:15 Guts, 20 Pull ups and Gone.
 
Tuesday: 
4x1 relay exchanges 2nd Zone Only
10 X 110 on the sixty second 
1000m warm down 

Long = 4 runs, 3 pops, 3 jumps, 3 jumps off spring board. 
Triple = form work only. 10 (Set arms into position off the board) 
circuit if no event work 

Guts, 15 pull ups and Gone. 

Wednesday: 
4x1 relay exchanges 3rd Zone Only 
Block Starts: 10 @ 20m at the 400m start lines 
Block Starts: 10 @ 20m at the 400 Relay start lines 
6 x 40 yard dashes timed
1200m warm down 
weight room/lift
Guts, 10 pull ups and Gone. 

Thursday: 
5 full 4x100 Relays 
Team #1 
Team #2 
Team #3 
Team #4 

10 X 110 on the sixty second 
1000m warm down 

event work or circuit

Guts, 5 pull ups and Gone. 

Friday: 
4x400m relay exchange X 10 exchanges 

Event work until 4:30 
900m warm down 
 
weight room/lift
Guts and Gone. 

Saturday:specialized work.