IASAS is here!

IASAS is here!

Monday April 16th

• Team Warm up – competitive
• Form work
• 4 x 100 m team relay exchanges – spikes on

Workout: 10 x 150 m strides @ 75 %
Walk back recovery
Stretch and core

Tuesday April 17th

Team Warm up – competitive
Form work
Starting block practice
8 x 100m strides – gradual accelerations
Stretch and core

Wednesday April 18th

8:05 – Dismissal from fourth period class
8:15 am – Departure form ISB for SAS

Final Week Before Songkran - IASAS lead up

IASAS LEAD UP : It’s now or never!

Monday

• Competitive warm-up
• Form work – A’s, B’s , C’s
• Block work – get your IASAS steps
• 3 x 40m, 3 x 60m, 3 x 3 x 80m
• 3 x 100m, 3 x 150m
• Run should be 80 – 90 %
• Cool down, stretch and core

Tuesday

• Competitive warm-up
• Form work – A’s, B’s , C’s
• Walk back recovery
Run should be 80 – 90 %
• Cool down, stretch and core

Wednesday

• Competitive warm-up
• 4 x 400m and medley handoffs
• 10 x 200 m strides on the track
• Run should be 70 %
• Cool down, stretch and core work

Thursday

• Competitive warm-up
• Relay Handoffs – 4 x 100m
• Stretch – 10 min: all muscle groups
• 10 x 100 m Run should be 80 – 90 %
• Cool down, stretch and core work

Friday

30 min stretch and light run

Saturday

30 min stretch and light run

Sunday

Rest or repeat one of the above workouts