Sprint/Field Workouts Week of 4/27 Monday 15 min Abs 800 m jog Dynamic Warm up Shin splint therapy * Find an uneven surface. Stand on one leg for 30 seconds, switch x3 * Calf raises 3x30 seconds * Toe walking 3x30 seconds * Heal walking 3x30 seconds All Sprints -Down hills by freshmen baseball fields. -Block starts out 30 m -Relay exchanges -Field Events 1600 m cool down Static Stretch Tuesday Track Meet @ Waterford Mott Busses leave at 2:30. 3 Busses going, 2 returning Post meet work. Sprints 800 cool down, 10 minute core session, static stretch Wednesday 15 min Abs 800 m jog Dynamic Warm up 100 m specialists 5 x 200 m @ 100 % 3-5 min recovery 200 m specialists 6 x 200 m @ 100 % 3-5 min recovery 300 m specialists 6 x 200 m @ 100 % 3-5 min recovery finish over the last hurdle for the 300’s 400 m specialists 1 500 @ 80 % 5 min recovery 4- 200’s @ 100 % 3-5 min recovery 800 cool down field events static stretch Thursday 15 min Abs 1 mile jog Dynamic Warm up Shin splint therapy * Find an uneven surface. Stand on one leg for 30 seconds, switch x3 * Calf raises 3x30 seconds * Toe walking 3x30 seconds * Heal walking 3x30 seconds 100 specialists 10 50’s 45 sec recovery on turf Lifting lower body, Lower weight, 2 sets 10-15 reps Focus on explosion 200 Specialists 2-50’s 45 sec recovery 2-75’s 60 sec recovery 1 100’s 75 sec recovery 1 150 all done on turf if possible Lifting lower body, Lower weight, 2 sets 10-15 reps Focus on explosion 300 Specialists 2-100’s 45 sec recovery 2- 200’s 2 min recovery 1-300 All on turf if possible Lifting lower body, Lower weight, 2 sets 10-15 reps Focus on explosion 400 Specialists 2- 200’s 2 min recovery @ 100 % 1- 300 2 min recovery @ 100 % 1-400 as a build up, last 100 m should be at 100 % Lifting lower body, Lower weight, 2 sets 10-15 reps Focus on explosion Friday South Lyon East Invitational @ 6:00 P.M. No buses Practice for Fr/Sophomores not running after school Saturday Sunshine Invitational @ South Lyon High School 1 bus going DROP OFF ONLY!!! Bus time 7:30 a.m.