SPRINT WORKOUTS

NOV. 30-DEC. 3, 2009

MON. NOV. 30 800m MOBILITY

4 X 55m FORM SPRINTS

3 X (100+100) [+ EQUALS JOG EFFORT DIST.]

3:00 REST/SET

3 X (200+200) 5:00 REST/SET

800m EASY JOG WARM DOWN

TUE. DEC. 1 800m MOBILITY

4 X 55m FORM SPRINTS

CIRCUIT:

5:00 JOG

EXERCISES: 1:00 EA./1:00 REST

A-SKIPS, DECLINE PUSH UPS, BURPEES,

SIDE TO SIDE JUMPS, PUSHUPS

5:00 JUMP ROPE

REPEAT EXERCISES

800m EASY JOG WARM DOWN

WED. DEC. 2 800m MOBILITY

4 X 55m FORM SPRINTS

2 (5 X SPRINT STAIRS)

800m EASY JOG WARM DOWN

THU. DEC. 3 800m MOBILITY

4 X 55m FORM SPRINTS

3 X (200+200) 5:00 BETWEEN PAIRS

+ EQUALS 200 JOG

800m EASY JOG WARM DOWN