aiṓn

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Archive for the ‘Stadium Stairs’ Category

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

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Written by SJ

May 8, 2017 at 5:38 am

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

April 2, 2017

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SUNDAY 9 am
WARMUP 400 meters – 1’40”; calisthenics; sprint drills

TRACK SPRINTS (cross-headwinds)
50m with 20m fly in <6.89 (4′ recovery)
6.77
6.75
6.63
6.59

200m – 31.22
Stadium Stairs 1:47

Written by SJ

April 3, 2017 at 7:23 am

March 5, 2017

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SUNDAY; 10 AM

WARMUP – 400 meters; 25 burpees, sprint drills

SPRINTS (4′ recovery)

25 meters with 25m fly in
3.28 secs
3.25
3.26
3.18

40 yards with standing start
5.2 secs
5.2

200 meters
31 secs

STAIRS
6 sets – 1’40”

Written by SJ

March 6, 2017 at 3:54 am

February 19, 2017

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SUNDAY; 10 AM

WARMUP – Stairs – 2′ 50″; 800 meters – 3′ 28″

SPRINTS (85-90% effort; 8 minute recovery; Windy)
400 meters – 1′ 20”
200 – 34″
150 – 25″
100 – 15″
60 – 9.2″

STAIRS
6 sets – 2’35”
4′ rest
6 sets – 1’48”

PUSH-UPS
100 reps – 5′

Written by SJ

February 21, 2017 at 10:56 am

February 12, 2017

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SUNDAY; 10 AM

WARMUP – Pushups – 25;  800 meters – 3′ 25″

SPRINTS (85-90% effort; 8 minute recovery)
300 meters – 55”
200 – 33″
150 – 24″
100 – 14″
60 – 8.7″

STAIRS
6 sets – 2’25”
4′ rest
6 sets – 2’05”

Written by SJ

February 13, 2017 at 3:58 am