you don't put mfers on a pedestal... you put them on the list

Corollary to maxim in title... while you can make your own list, you don't have to.  You are given a list every meet... called the start lists.

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (MD/LD)  2k's @ Threshold, r= 90" (w= 3-4 / m= 4-5)

+ (800) 1000 @ Threshold + 600, 500, 400, 300, 200

+ technique strides or sled pulls on turf

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

those racing friday:

+ light aerobic running prior to departing

+ 2-3 x 200 @ RP

those not racing friday:

+ light aerobic running

+ 4-6 x 200 in spikes @ mile rhythm, r= 200j

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (Mile, 400, DMR)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (800, 3000, 4x400)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies