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March 8
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March 9 |
March 10
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March 11
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March 12
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March 13
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MONDAY
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TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
EVERYONE:
|
F8+1 lap warm up |
F8+1 lap warm up |
F8+1 lap warm up |
F8+1 lap warm up |
F8x2 |
8:00AM-700PM |
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stretch |
stretch |
stretch |
stretch
|
stretch |
K-Bell
Invitational
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fence drills |
fence drills
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fence drills |
fence drills |
fence drills |
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drills
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drillls |
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THROWERS:
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plyometrics
shot drills
4x200s
Shot 15x
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4x200s
shot drills
shot 15x
weight room
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4x50s
discus drills
Discus 15x
lunges
weight room
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4x50s
Shot 10x
weight room
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Discus 5x
Shot 5x
weight room
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JUMPERS:
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1-2-3-4-3-2-1
hj & tj
bleachers x10
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4x250s
lj & tj run throughs
pit pops
weight room |
lunges, bounds
2x150s
run throughs
limited jumps
weight room |
2x300s
bleacher jumps
tj
weight room
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4x200s
all jumps
weight room
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SPRINTERS:
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1-2-3-4-3-2-1
starts
bleachers x10
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bounds
6x250s
starts: turns
weight room |
lunges
4x150s
starts: str & turns
baton work
weight room |
4x300s
gates 30/40
baton work
weight room |
6x200s
push cart x2
starts
baton work
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| HURDLERS: |
6x500s
bleachers x15
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4x200sss
hurdle prep - full
100/110H
weight room |
2x400s
hurdle prep - short
4x300H5
weight room
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4x600s
2x200s
weight room
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hurdle
prep
100/110Hs
300Hs
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MID. DISTANCE
:
DISTANCE:
|
10x400s
3xMile |
Prospect run 4.8 miles |
Time Trial:
600
1200 |
Coach's
Surprise |
Hwy 9
5.9 miles |
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Uniform
distribution |
Uniform
distribution |
Uniform
distribution |
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