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