music city bound

"For the strength of the Swarm is the Yellow Jacket, and the strength of the Yellow Jacket is the Swarm"

monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)
800j + mcmillan wu
+ 1 x 400 fast + 400j + 1000 road/cinder hill loops
(1st 500 @ ~90%, 2nd 500 @ ~80%, 100 float recovery)
w= 6-8 / m= 8-10
+ general strength circuit

wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises

thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ 6-8 x 40m ramp sprint from stand start
+ light aerobic running
+ work on A march
+ mcmillan core

friday
those traveling:
travel to Nashville
light aerobic running on xc course + 3 x start from line
those competing at UNG:
light aerobic running on own + 3 x start
those not competing:
AM time tbd, workout tbd

saturday
those competing:
Vanderbilt, m8k - 9:00 AM CT / w5k - 10:00 AM CT
UNG, w6k - 8:15 AM / m8k - 9:00 AM
those not competing:
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room