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Practice @ MSA 4:15-6 PM -- Will head over to Lake Middle School
Attendance
Announcements
Warm up drills
Workout
Sprints: HS-Special Endurance I: 90 seconds at 75% + 2x45 seconds at 85%. MS-Sprint Drills and field events.
Distance: 10 min warm up, 3-5x 800 @ 5k-3200 pace (focusing on second 400 being faster than the first 400) with equal time rest between reps, full recovery rest, then 3-5 x 15 seconds hard, 1 min recovery, 10 min cooldown. MS competing Tuesday will do 25-30 minutes easy + 4-6 strides
Event specific for MS
- Hurdles
- Field Events
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Middle School Meet @ St. Croix Prep
Dismissed from class @ 3 PM
Bus leaves MSA @ 3:15 PM
Meet starts @ 4:30 PM
Estimated return to MSA @ 7:30 PM
High School practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: HS-Acceleration: 6x30m block starts
Distance: 30-40 mins easy
Event specific time!
- Hurdles
- Field events
Core/Strength
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Active Recovery. Sprint Drills and technical work.
Distance: Pre-meet: 20 min run, 4-6 x advanced strides, 10 min cooldown
Event specific time!
- Hurdles
- Field events
Core & strength
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Spartan Invite @ Richfield High School
Dismissed from class @ 2:25 PM
Bus leaves MSA @ 2:40 PM
Meet starts @ 4 PM
Estimated return to MSA @ 8 PM
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Active Recovery. Sprint Drills & technical work.
Distance: 30 mins easy
Event specific time!
- Hurdles
- Field events
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Practice @ Tartan High School 9-11 AM
Attendance
Announcements
Warm up drills
Workout
Sprints: Special Endurance II. 4-6x300m at 85%.
Distance: 10 minute warm up, 4x broken 800: 150 @ 800 into 50 meter jog into 400 @ mile into 50 meter jog into 150 @800, 5 mins between each rep, 10 min cooldown
Event specific time!
- Hurdles
- Field events
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Attendance: 
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