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