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3/22/2010 3:40 PM
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Quality
Warm up - standard
Throws - Coaches E & H
Short sprints - Caseys to track; 4 x JSJ; 3 x 200m @ 90% (x2) (B) 28-36 (G) 34-42
walk 200 recovery - 3-5 minutes between sets
jog to school - self strengthening
Long sprints - Caseys...
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3/23/2010 7:00 AM
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Morning workout
Throws - weight room
Sprints - weight room/circuit
Mid/Distance - 20 minute run (easy) |
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3/24/2010 3:40 PM
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Speed work
Warm up - standard
Throws - Coaches E & H
Short sprints - Caseys to track; 4 x JSJ; 5 x 150m (x2) @ 85% walk back recovery - full recovery between sets; jog to school - self strengthening
Long sprints - Caseys to track;...
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3/25/2010 7:00 AM
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Morning workout
Throws - weight room
Sprints - weights/circuit
Mid/Distance - 12/8 run! (no running this afternoon) |
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3/26/2010 9:00 AM
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Premeet
Premeet
Caseys to track
4 x JSJ
Relay work OR 4 x 100m @ good pace
cool down varies by event group
Specialists - LIGHT specialties as needed |
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3/27/2010 7:30 AM
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Luther Indoor
Jumpers - LEAVE @ 7:30
EVERYONE ELSE - @ 8:30
Back around 7:00 (?)
What to bring: uniform, shoes, spikes, $ for lunch - an AWESOME attitude |