Thomas Jefferson Track & Field

 

Practice : Monday, February 28, 2005

 

 

 

Sprinter/Jumpers/Hurdlers & 400/800 Group

 

2 x 600 meter with 12 minute recovery – Start on a fly

            Targets : Men 1:50 and below (35-37-38)

                           Women 2:15 and below (43-45-47)

5 minute rest

3 x 300 meter with 3 minute recover – Start on a fly

 

            Targets: Men 50-52 seconds

                          Women 56-58 seconds

Weights & Stretching

 

Middle Distance (800/1600) Group

 

1 x 2000 meter

            Target : Men 85-90 sec 400’s 7:05 to 7:30

                         Women 1:35 – 1:45 400’s 7:55 to 8:45

15 Minute AT Run

1 x 1200 meter

            Target: Men 80-85 sec 400’s 4:00 to 4:15

                        Women 90-95 sec 400’s  4:30 to 4:45

Weights & Stretching

 

Throwers

 

Weights

1 mile – in & outs (100 meter run / 100 meter walk)

10 x 40 meter accelerations

 

Distance

6 Miles Moderate

Weights & Stretching

 

 

Weights – Upper Body – Jerks (Regular, Power), Push Press, Bench Press, Arms (Bi & Tri), Seated Rows….