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