LONG SPRINT WORKOUTS

APRIL 12-16, 2010

MON. APR. 12 800m MOBILITY JOG

6 X 150 @ 50 ACCELERATE, 50 HOLD, 50 REACCELERATE

(5:00)

3 X 200 @ +4/200 (3:00 WALK)

800m EASY JOG WARM DOWN

TUE. APR. 13 800m MOBILITY JOG

4 X 200 @ +6/200 (3:00 WALK)

2 X :20 FAST SLED TOWS (FULL REST)

800m EASY JOG WARM DOWN

WED. APR. 14 800m MOBILITY JOG

1 X 300 @ COMFORTABLY FAST

4 X 400 RELAY EX.

3 X REACTION ON CURVE

2 X 100 FAST (WALK BACK)

800m EASY JOG WARM DOWN

THU. APR. 15 800m MOBILITY JOG

2 X 200 @ +4/200 (200 WALK)

800m EASY JOG WARM DOWN

FRI. APR. 16 800m MOBILITY JOG

2 X 100 ACCELERATIONS

3 X REACTION STARTS ON CURVE

4 X 400 EX. AS ABOVE.

800m EASY JOG WARM DOWN

SAT. APR. 17 DIV. III ALL-OHIO @ OHIO WESLEYAN