sunshine state

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) Tempo run @ 75-80%, w= 12k / m= 14k

+ (MD) 10-12 x 400 @ ~VO2max, r= 1:1

+ (800) 11 x 200 cut-downs, r= 90"

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

FLORIDA RELAYS - 1500m, 3000SC

those not traveling:

800j + mcmillan wu

+ (LD) 3-4 x 1600 alternating laps @ VO2max/CV, r= 5'

OR  5-6 x 1000 @ Ae P, r= work:rest of 1.0:0.5

+ (MD/800) 5-6 x 400 @AnAe P (not cutdowns), r= 5'

+ strength & conditioning

saturday

AM - shakeout

FLORIDA RELAYS - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies at training room