the sunshine state

Please text mileage for last week.  Yoga this week to be determined.  Will post workouts later, just wanted to get practice times up...note Tuesday will be 3:30 PM, however 3000SC group and some MD may go in morning and will be texted on Monday.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM, possible AM for 3000SC & some MD)

800j + mcmillan wu

+ (raleigh 10k) 16-20 x 300 cut-downs, r= 1'
+ (florida 5k)  4 x 400 + 4 x 200, r= equal distance jog
+ (some MD & LD) 4x300 + 3x600 + 3x400 + 3x200, r= equal distance jog
+ (3000SC & some MD) 4800m @ 90% + 4 x 170m Fowler St hill
+ (800m) 5-6 x 300, r= ratio of 1:10

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits
(3000SC hurdle work)

thursday
those not traveling (on your own):
800j + dynamic wu
+ 6 x 40m ramp sprints

+ light aerobic running
+ 3 x 170m Fowler St hill, r= walk down recovery

+ hip circuit
those traveling/competing:
light aerobic running on your own + 2-3 x 200 @ RP
travel to FL
+ shake-out upon arrival
+ FLORIDA RELAYS (5k)

friday
those not traveling (AM time - tbd)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
those competing:
shake-out in AM
+ FLORIDA RELAYS

saturday
those not competing:
aerobic running
+ stretching
those competing:
shake-out in AM
+ FLORIDA RELAYS

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room