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4 X 100 Relay |
Sprinters |
Long / Triple Jumps |
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6 exchanges |
10 block starts at 20m,
3 X 200 Stride 75,
Blast 50, Stride 50, Blast 25 Finish |
Jumpers= Long Jump
Today 4 runs, 3 pops, 5 form jumps off vault board. |
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10 X 110 Strides on the
60 seconds |
3 limited jumps @ 85%
10 X 110 Strides on the 60 seconds |
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800m cool down |
800m cool down |
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lift |
Lift |
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Tuesday |
Warm up mile In &
Outs sprint 100, walk 100 3 laps |
Warm up mile In &
Outs |
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3 exchanges + |
faster each lap,
4th-lap run 200 in 26-28 seconds |
3 runs, 3 pops, 1 full
approach. set the hip over the board |
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2 X 200 on 29,28 Rest 3
minutes between each 200 |
****** |
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Wednesday |
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3 exchanges |
Warm up mile In &
Outs |
Warm up mile In &
Outs |
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2 X 200 26-28 sec, 5
min rest Guts and Gone |
4 limited approach
jumps working on hips over the board |
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5 block starts for each
race @ 20 meters |
2 X 200 26-28 sec, 5
min rest Guts and Gone |
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5 min rest Guts and
Gone |
5 min rest Guts and
Gone |
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Thursday |
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PA vs
SQ at Oly |
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Dismiss 12:05,
bus leaves 1:01 |
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Friday |
Community service day |
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Saturday |
Eason Invite 2
vans |
Invite only |
depart at 6:01am |
Saturday |
Crescent Invite |
Depart at 9:30 |
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Week 7 sprinters workout:
Team meeting Tuesday 3:00 health room.