LONG SPRINT WORKOUTS

APRIL 19-24, 2010

MON. APR. 19 800m MOBILITY JOG

2 X 150 ACCELERATION

1 X 300 (50 FAST, 150 FLOAT, 50 FAST) 5:00-7:00

2 X 200 @ +4/200 (5:00)

800m EASY JOG WARM DOWN

TUE. APR. 20 800m MOBILITY JOG

2 X 150 ACCELERATION

1 X 450 @ +4/400 (15:00 WALK)

2 X 200 @ +5, +4/200 (3:00 WALK)

800m EASY JOG WARM DOWN

WED. APR. 21 800m MOBILITY JOG

2 X 150 ACCELERATION

10 X 100 FAST (FULL RECOVERY)

2 X 80m SLED TOW

800m EASY JOG WARM DOWN

THU. APR. 22 800m MOBILITY JOG

1 X 150 ACCELERATION

2 X 200 FROM BLOCK W/REACTION

800m EASY JOG WARM DOWN

FRI. APR. 23 800m MOBILITY JOG

COMPETITION WARM-UP

SAT. APR. 24 SPARKY ADAMS INVITATIONAL