January  8-12

This week's practice

January 8-12 -- Practice: 

• Meet at 2:20 in the hall by the small gym to change in the locker room. From there, head straight down to the track (NO CELL PHONES!!!)

• Schedule:

  • • Monday, Tuesday, Thursday -- 2:30-5:30 practice at the track

    • Wednesday -- 3:00-5:30 practice at the track (after tutoring)

    • Friday -- NO PRACTICE

• Keep an eye on RankOne each day for any rain outs! And make sure to bring water.

Sprinters Practice At a Glance

Monday - 800m warmup, speed drills, 2x300 (70% 1st 200m, 80% last 100m), 2x100 (75%), 4x40m 

Tuesday - weightlifting (boys--wave 1, girls---wave 2), 800m warmup, speed drills, 8x100m (70%), 6x150m long hills (slow run), core work

Wednesday - 800m warmup, speed drills, 4x300 event run (70% 1st 200m, 80% last 100m), 2x200m (speed 30 sec.), 4x40m (90%)

Thursday - 800m warmup, speed drills, 1x150 (race pace), 4x200 (70%), core work

Friday - NO PRACTICE AT SCHOOL - Run 15 min. on your own without stopping

Looking ahead: 

First meet and time trials: Wednesday, Feb 14 @ North Gwinnett