aiṓn

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July 19, 2007 – Track

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Track 

WORKOUT DESCRIPTION
Thurs, 6:00PM – Sacramento State practice track
 WARMUP
15 1/2 minute walk to track
400meters jog/side to side shuffle/backward jog
Jumping Jacks – 25;
Burpees – 25
Dynamic Stretches x 1 set (10m then sprint 10m.): Knee Hug, Knee to Shoulder, Straight Leg Kick, Knee to opposite Elbow. (Cues: Toe up, rise onto ball of the foot, and stay tall.) Walk back slowly.
Carioca both directions – 35 meters;60 meter stride @80%

SPRINTS 
Goal:   30meters < 3.73 seconds with a 20meter run in at 100%.   Hand timed 30meter speed zone.
Sprint 1: 3.68 (secs)
Sprint 2: 3.77
Sprint 3: 3.78
STRIDES
200 meters X 1 (moderate – 28.84 secs)
COOL DOWN
15 1/2 minute walk to car

 

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Written by SJ

July 19, 2007 at 9:47 pm

Posted in Sprinting

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