March 26th - March 31st - IASAS countdown!!

IASAS COUNT DOWN!! - "9 MORE PRACTICES"


Monday March 26th

Full Team warm-up
Form Work
SPEED Work @ 90 %
5 x 150. 5 x 100, 5 x 80, 5 x 60,- (from blocks)
Stretch

Tuesday March 27th

Full Team warm-up
Form work
Flushing work out – 2 x { 400m, 300m, 200m , 100m } @ 75 % - walk 100m recovery between each
10 min between sets
Stretch

Wednesday March 28th

Full Team warm-up
2 x { 8 x 200 m } @ 85 % tempo
100 m walk recovery
Stretch


Thursday March 29th - Sunday March 21st

Pick from the list and make sure you complete one of the following during the rest of the week

1) 30 min light run
2) Competitive warm-up, 8 x strides ,
3) 30 min core work, 20 min stretch
4) If access to the school repeat one of the above work-outs
5) Some combination of 1 - 4

Monday March 19th – Friday March 23rd

IASAS Preparation – PHASE ONE -
Dig In and Work hard!


Monday March 19th

Team meeting - (Uniforms, IASAS, Up-coming workouts)
Full team warm-up with core elements
Form Work
2 x { 400, 300, 200, 150, 100} – walk half the distance for recovery
Stretch


Tuesday March 20th

Team warm up - full
Core strenght
2 x { 8 x 150 m } @ 85 %
50 m recovery walk / 10 min between sets


Wednesday March 21st

WARM UP
Plyometrics and Core Day (Bounding, jumping)
Strides
Stretch

Thursday March 22nd

Full Warm-up
Form
12 x 200m - Tempo @ 70 % - 1 min recovery



Friday March 23rd

Warm up
Sprint Pyramid - once through - @ 85 % - 90% 

Walk the distance for recovery

100
200 200
200 100 200
200 100 100 200
200 200 100 200 200

March 12th - March 16th – KL Crackdown!

Monday March 12th

Full Team warm-up
Form Work
SPEED Work @ 90 %
4 x 150. 4 x 100, 4 x 80, 4 x 60, 4 x 40 - (from blocks)
Stretch

Tuesday March 13th

Full Team warm-up
Form work
Flushing work out – 6 x 300m @ 70 % - walk 100m recovery
Stretch

Wednesday March 14th

Full Team warm-up
2 x { 6 x 200 m } @ 85 % tempo
100 m walk recovery
Stretch

Thursday March 15th

Competitive warm-up
4 x 100 m – Relay handoffs -
4 x 400 m – Relay handoffs –
- 10 x 100 m strides
Stretch

Friday March 16th

ISKL INVITATIONAL TRACK MEET
Depart ISB @ 2:15 sharp
See info sheet for details

Saturday March 17th

KL Competition !!

March 5th - March 9th - March Madness Begins!

Tuesday March 6th

Competitive warm-up with core elements
Form Work
2 x { 300, 200, 150, 100} – walk half the distance for recovery
Stretch


Wednesday March 7th

Team warm – up - full

2 x { 6 x 150 m } @ 85 % tempo/sprintwalk
50 m recovery
10 min between sets


Thursday March 8th

Team warm up -

12 x 200m - Tempo run @ 70%



Friday March 9th

Sprint Pyramid - once through - @ 85 %
Walk the distance for recovery

100
200 200
200 100 200
200 100 100 200
200 200 100 200 200