Team Warm-up (All but Mid/Distance)
·
1/2 mile in & outs (200 meter @ 75%, 100 meter
skips)
·
Full movement series
Dontray McGaughy, Chris Perry, Ivory Allen, &
Morgan Veasley
1 lap jog
2 x 150/200 (Broken 455’s) – Athlete will go 90-95%
through first 150 meters, will jog 105 meters, then 100% through final
200. The jog should be fast enough not
to fully recovery, but enough to control breathing. 10 minute recovery between
sets.
Targets
– DM & CP – sub 20 seconds for 150, sub 26 for 200.
IA – sub 23 for 150, sub 30 for 200
MV – sub 25 for 150, sub 33 for 200
15 minutes recovery
3 x 50-50-50 – Accelerate through first 50, “coast”
through second 50, 100% through final 50.
Athletes should come out of blocks for this. Recovery equals enough time to return to
start, and set blocks.
˝ mile cool down – stretch
Mid Distance/Distance
2 x 20 minute ‘fartlek’, on track. I will explain further.
Rest of team
Event work – start, jumps, circle
work for throws, handoffs for relay teams, hurdle work, etc.