Week 4 - Welcome Back - Feb 18th - 24th

Tuesday Feb 20th::

Full Team Warm Up on the field

Sprints: Form Work, Core Work

2 x 4 x 200m @ 75 % on the track ,
Recovery: 1:30 in between
10 min rest between sets

Distance:

Training Objectives:
Get back on the track!
Continue building muscular & aerobic endurance, tendon, ligament, & muscular strength (Joint strength)
Know and feel “easy” pace, “hard” pace, and Race pace
Experience discomfort and learn to work through it

TEAM WARM-UP
TEAM STRETCH

1X EXC@ E-M (Better than your last recorded time)

3X 1500 Broken @ 100 H for position/300 M/Each Lap faster

5X 100 Strides


Throws & Jumps: See Khun A and Khun Thawron


Wednesday Feb 21st::

Full Team Warm Up on the field

STARTING BLOCKS: GROUP 1

SPRINT LADDER : GROUP 2
2 x [ 4 x 100m, 4 x 80m, 4 x 60m ]
Walk recovery. 10 min stretch between sets


Throws & Jumps: See Khun A and Khun Thawron



Thursday Feb 22nd::

Full Team Warm Up on the field

STARTING BLOCKS: GROUP 2

SPRINT LADDER : GROUP 1
2 x [ 4 x 100m, 4 x 80m, 4 x 60m ]
Walk recovery. 10 min stretch between sets


Throws & Jumps: See Khun A and Khun Thawron


Friday Feb 23rd::

Competitive Warm up

2 x [ 3 x 200m, 3 x 150m, 3 x 100m ] @ 80 %
Walk recovery. 10 min stretch between sets


Throws & Jumps: See Khun A and Khun Thawron


WEEKEND WORKOUTS::

Light Run, Stretch and get ready for the intersquad meet on
Monday February 26th