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