dynamic wu
+ light aerobic running
+ 6-8 technique strides
tuesday
800j, mcmillan wu
3-4 x 1600 @ 94%, r= 3'
(MD & w10k: 16 x 300 @ 5k to 3k pace, r= 1')
(800m: 15 x 200 cut-downs, r= 90")
+ general strength circuit
wednesday
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday (window of time in AM-tbd)
800j + dynamic wu w/ speed ladder & plyo box jumps
+ 6 x 40m ramp sprint from standing start
+ light aerobic running
+ (ALL) med ball throws; 5 x BLF + 5 x OHB
+ (ALL) work on A march
+ (ALL) mcmillan core or hip circuit
*those competing Friday at Florida Relays:
+ 4 x 40m ramp sprint from standing start
+ light aerobic running
+ 2-3 x 200 @ RP
depart for Gainesville in mid-afternoon
friday (window of time in AM-tbd)
800j, mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
(w10k: 5-6 x 1600 @ 91%, r= 3')
*those competing Friday at Florida Relays:
shake-out in AM + competition
saturday (time-tbd)
*those competing at Florida Relays:
shake-out in AM + competition
*those competing at Auburn:
travel to Auburn + light shake-out upon arrival + competition
*those not competing:
aerobic running
+ stretching
+ work at meet
sunday (optional run may be set up for those interested, time-tbd)
long aerobic running at kennesaw or river
+ cool-down exercises
+ recovery at training room
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