The Florida Relays has been a major relay meet since 1939. Schools from all over the country have competed there time and again. Setting the 4 x 800m meet record, as well as breaking a twenty year old school record, is a special accomplishment. The many personal bests set this weekend were great accomplishments, too. But we're not finished yet. In fact, we're just getting started!
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 technique strides
tuesday (time - tbd)
800j, mcmillan wu
+ (distance) 80% strong aerobic running on park lake loop
+ (mid-distance) w/ distance group
+ (800) 6 x 200m, r= 2'
+ general strength circuit
wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday
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)
800j, mcmillan wu
+ (distance) 200 + 400 + 600 + 800 + 1000 + 800 + 600 + 400 + 200
+ (mid-distance) 9 x 400, r= 3' (3 @ RP-3% + 3 @ RP + 3 @ RP-3%)
+ (800) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 1 x 500
+ general strength circuit
saturday (on your own)
aerobic running (ACC 10k & 1500m - long aerobic running)
+ stretching
sunday (time - tbd)
long aerobic running (ACC 10k & 1500m - easy aerobic running)
+ cool-down exercises
+ recovery in training room
