REMINDER:
Tomorrow we will meet at Hillside Elementary; parents can drop athletes off in the parking lot. The side entrance door in the parking lot will be open until 9am when practice starts. That being said athletes should be dropped off before then.
For those of you out of town for the break see the workouts below.
Monday:
Warm up
20 minute jog
Leg swings - 10 x side/forward/pawing
Dynamics and drills
Cool Down
5 minute jog
10 minutes of good stretching
Tuesday:
Sprint:
3x8 second sprints 1 min rest in between each rep, 3x10 sec sprints w/ 3 mins rest, 3x25 second Sprints w/5 min rest. 10 min recovery 1x50 second sprint
Distance:
12 x 40 second sprints with 4 mins rest.
Wednesday:
Sprint:
6x30 second runs 3 minutes rest between each rep.Focus on form. Relax your arms and hands
Distance:
Run for 3 minutes, 2 minute rest.Run for 2:30, 2 minutes rest.Run for 1:30, 5 minutes rest then repeat cycle
Thursday:
Sprint: Easy 20 minute run
Distance: Easy 60 minute run
Friday: 20 minute warm up run followed by dynamics and drills
Sprint:
1) 10 sets of 10 sec sprints w/ 3 mins rest. After last set take 10 min recovery then do 1 set of a 50 second sprint try to get as far as you can in that time
Distance:
10x40 second sprints with 3 mins rest.