CHAMPIONSHIP WEEK

LONG SPRINT WORKOUTS

FEBRUARY 21-27, 2010

SUN. FEB. 21  800m MOBILITY JOG

                             2 X 450@+4/200

                             4 X 40 FAST, JOG BACK

                             800m EASY JOG WARMDOWN

MON. FEB. 22     800m MOBILITY JOG

                             4 X SPRINT STAIRS CONTINUOUS

                             4 X STARTS: FULL FIRST CURVE     

                             800m EASY JOG WARMDOWN

TUE. FEB. 23 800m MOBILITY JOG

                             4 X 200 EX.(REGULAR)

4 X STARTS @ 40

2 X SPRINT STAIRS (CONTINUOUS)

                             1 X 200 @ +4/200 (FULL REST) OR POOL WORKOUT

                             800M EASY JOG WARMDOWN

WED. FEB. 24     800m MOBILITY JOG

                             4 X 200 EX. (IF NEEDED)

                             5 X 40 FAST, JOG  BACK

                             1 X 55 FAST, WALK BACK

                             800m EASY JOG WARMDOWN

THU. FEB. 25 800M MOBILITY JOG

STARTS (AS NEEDED)

4 X 200 EX.

FRI.-SAT. 26-27 OAC CHAMPIONSHIP@MARIETTA

  SEE COACH B FOR SCHEDULE