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 !!