Track 1/24/2011 (workout)

Focus: Building Sprint Endurance and strength

Warm up
2 laps striders at 75%
Jumping Series

100 yard workouts

do a strength workout-sprint-rest 20 seconds-then sprint again. so you’ll start with a strength workout. you’ll do a total of 6 sprints. you can either do this in waves (like partner up) or you can do them in one big group and people can be accountable for their own time. but try to start the sprints as a group (which may or may not be possible…)

the exercises are:
tuck jumps x 10
calf jumps x 15
squats x 10
and then repeat the same three

water, partner up, throw 20 throws a piece

4-200’s.

sprint 200, rest 45seconds
sprint 200 rest 1min
sprint 200, rest 30 secs
sprint 200

water. rest at least 4 minutes or until one of you are completely recovered (which ever is longer)

repeat the 100 yard workouts this time with three different exercises in a different order. this order will be do the exercise-rest 20 seconds-sprint. so you’ll be doing the exercises immediately following the sprint. try to start all the sprints at the same time so the timing might get funky. this time the exercises will be:

mountain climbers x 10
push ups x 10
jumping jacks x 10

2-400’s. 90-95 second pace. rest 2 minutes between each one.

end with a full plank series (1 min each)