Friday, March 20th
ALL ATHLETES:
After workout core
60 sec each exercise, 2 sets
Russian twists
V-sit
Crunches
Plank
Sprinters:
warm-ups as usual
200m Time Trial. You will use this mark for future workouts
8x100m at 70-75% of 200time trial time (If you ran a 30 sec 200, your 100m time should hover around 19 sec for all 8 reps) 30 sec. recovery time between each rep
Cool down
hurdlers:
Same as sprinters, except do fence and hurdle drills, your first 4x100 will be on track, last 4 over the 100/110 hurdles
cool down
Distance:
Today is an anaerobic capacity workout
8x200m @ 80% effort with 3 minute recovery in between each rep
cool down
Throwers: Keep on keepin' on!
After workout core
60 sec each exercise, 2 sets
Russian twists
V-sit
Crunches
Plank
Sprinters:
warm-ups as usual
200m Time Trial. You will use this mark for future workouts
8x100m at 70-75% of 200time trial time (If you ran a 30 sec 200, your 100m time should hover around 19 sec for all 8 reps) 30 sec. recovery time between each rep
Cool down
hurdlers:
Same as sprinters, except do fence and hurdle drills, your first 4x100 will be on track, last 4 over the 100/110 hurdles
cool down
Distance:
Today is an anaerobic capacity workout
8x200m @ 80% effort with 3 minute recovery in between each rep
cool down
Throwers: Keep on keepin' on!