penn relays carnival v.2014

With thunderstorms forecast for Tuesday afternoon, we will go Tuesday morning at 6:00 AM and later.  It would be helpful if you could text your first class on Tuesday morning so groups can be organized.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides
(Yellow Jacket Celebration @ 7:00 PM)

tuesday (6:00 / 7:00 AM)

800j, mcmillan wu

+ (distance) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 1 x 700

+ (mid-distance) 11 x 200 cut-downs for some, 400+200+300+200 for others

+ (800) same as mid-distance

+ (Penn 5k/10k) light aerobic running + 4 x 200 @ RP

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

(Penn wDMR/5k/10k - light aerobic running + strides before travel)

thursday

(Penn 5k/10k - shake-out in AM, wDMR/5k/10k in PM)

those traveling (mDMR/mSMR/m4x800):

light aerobic running + strides before traveling

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 2 x 2-3 x 150m starts

+ work on A march

+ mcmillan core or hip circuit

friday (time - tbd)

(Penn mDMR, wSMR, mSMR - shake-out in AM, comp in PM)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

those competing:

shake-out in AM, m4 x 800 in PM

those  not competing:

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

(m4 x 800 travels back to campus)