aiṓn

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Archive for the ‘Sprint’ Category

June 4, 2017

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SUNDAY 10 AM

HILL SPRINTS (60 meters)
10 reps with 2′ recovery
10 single leg push-ups between sprints

Written by SJ

June 5, 2017 at 5:42 am

May 21, 2017

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SUNDAY 10 AM

WARMUP- 1 mile easy jog, carioca, 50 meter ins and outs

SPRINTS

25m/25m < 3.4
3.28
3.33
3.06
3.13
3.19
3.20
3.20

200 m @ 75% – 35"

Written by SJ

May 21, 2017 at 12:28 pm

May 12, 2017

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FRIDAY– 4 am

ROWING
2′ easy warmup
500 meters x 4 intervals with 1′ rest (2’11” 2’01” 1’58” 1’56”)
2′ easy cool down

Written by SJ

May 12, 2017 at 5:41 am

May 7, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

SPRINTS
35 m < 4.62 with 25 m fly
4.52
4.59
4.78
4.52
4.66
4.43
Stadium stairs
1’43”
1’31”

NOTE
Sore hamstrings

Written by SJ

May 8, 2017 at 5:38 am

April 30, 2017

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SUNDAY 10 am

WARMUP 800 meters – calisthenics; sprint drills

SPRINTS
25 m with 25 m fly < 3.4″
3.25
3.21
3.15
3.27
3.16
3.18
3.27
3.20

400 m – 1’16”

Written by SJ

May 1, 2017 at 5:53 am

Posted in Sprint, Sprinting, Track

Tagged with ,

April 23, 2017

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SUNDAY 10 am; rain

WARMUP 400 meters – 2′; calisthenics; sprint drills

SPRINTS
50m with 20m fly in < 6.89
7.20 – warmup
6.56
6.51
6.64
200m – 33.3
Stadium Stairs 1:50

Written by SJ

April 24, 2017 at 5:53 am

April 9, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

TRACK SPRINTS
25 m with 25m fly in < 3.4
3.18
3.26
3.25
3.28
3.21
3.41
3.27
3.13

DEPTH JUMP – 24″ x  4 reps

TRACK SPRINT
*225 m – 37″

Stadium Stairs 1:47

NOTE: *extended 200 m to 225 – wrong shoes + depth jump = fatigued left calf

Written by SJ

April 10, 2017 at 8:44 am