Practice @ MSA 4:15-6 PM
Attendance
Announcements
Shout-Out Circle
Warm up drills
Workout
Sprints: Special Endurance I. 2x70 seconds at 80% + 2x40 seconds at 85%. Pre-meet for MS.
Distance: HS: 10 min warm up, 3-4 x (4 min interval @ VO2 max pace, 3 min recovery) + 3 x 200 progression (first 100 at 800, second at 400) with 90 second recovery, 10 min cooldown.
MS: 30 min run + 4 strides
Core/Strength
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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: Active Recovery.
Distance: HS: 30-40 mins easy
MS: Meet!
Event specific time!
- Hurdles
- Field events
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Special Endurance II. 5-7x250m at 80%.
Distance: HS: Longer run w/ tempo: 15-20 min warm up, 2-3x7 mins at tempo w/ 1-2 min rest between, 2-4 x 15 second pickups w/ 1 min between, 15-20 min cooldown
MS: 30 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: Acceleration. 8x25m block starts. Pre-meet for Simley racers.
Distance: 30-40 mins easy
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Meet @ Simley High School
No bus!
Some field events begin @ 4 PM; running events begin @ 4:30 PM
Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Active Recovery.
Distance: 20 mins + 4 advanced strides + 10 min cooldown
Event specific time!
- Hurdles
- Field events
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JV & Varsity Mega Meet @ ISM!
Running and field events begin @ 9 AM
Plan to arrive by 8:15 AM
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