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Monday:
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Boys’ team
meeting 3:00 – 3:30
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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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Spencer,
Ward, Fields, Porter.
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10 block
starts at 20m,
4 X 300 Stride
50, Blast 50, Stride 150, "Blast 50 Finish"
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Long Jump
Today
6 runs, 3
pops, 3 form jumps off vault board.
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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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4 exchanges
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3 X 150 Strides on the 60 seconds
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3 limited
jumps @ 85% 10 X 110 Strides on the 60 seconds
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Work the
last 5 hurdles 3 X 400 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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Warm up mile
In & Outs sprint 100, walk 100 3 laps
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Triple Jump:
4 runs set
the arms and focus
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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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Stadium
steps X 2 RR, LL, RR, LL, and RRL, LLR, RRL, LLR
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3-4 starts
over 3 hurdles 300 & 110 Drive lead leg down toe up
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3 X 300 on
50,48, 44
Rest 3
minutes between each 300
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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 - faster each lap
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Triple Jump:
4 runs set the arms and focus
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Hurdle
Drills, Technique practice, Flexibility Drills
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4th-lap run 200 in 26-28 seconds
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Long Jump
pre meet warm up. 3 runs 3 pos done
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Block starts
X 5 at 1st hurdle
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1X 300 on 44
Rest 3 minutes between Blast 110m
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1X 300 on 44
Rest 3 minutes between Blast 110m
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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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Thursday
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North
Kitsap, North Mason @ Port Angeles
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Friday
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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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2 X 200
26-28 sec, 5 min rest Guts and Gone
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2 X 200 26-28
sec, 5 min rest Guts and Gone
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2 X 200
26-28 sec, 5 min rest Guts and Gone
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5 block
starts for each race @ 20 meters
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4 limited
approach jumps working on hips over the board
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3 blocks starts
for each race, Flexibility Drills Snap lead leg down, squeeze guts toe up
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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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Bellevue Invitational
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