January 25 - February 29

Always begin each day with 2 laps warm-up and then drills, Abs will be at the end of each practice
 
Monday

• Girls 4x100m relays to do handoffs before workout
• 2x500 speed Boy's 1:15, Girls 1:30, 10 min. rest between each                                 
• 2x200 speed Boys 28 sec. Girls 33 sec. walk back recovery                              
• 4x40   all out walk back rec.                                                                           
• weights

 
Tuesday                                                                                                                                                                                                                         

• 8x150 hills speed 75% walk back rec.                                                                        
• All field events w/o and drills                                          
• 4x100m relays                                                          

 
Wednesday

• 4x300 speed Boys 45, Girls 53, with 5 rec. between each
• 2x200 speed Boys 30 sec. Girls 34
• 4x40   all out,  walk back rec.
• Weights

Thursday

• 1x350 speed fast 15 min. rest
• 4x200 speed Boys 28 sec. Girls 34 sec
• Jumps and 4x100m relays

Friday

• Girls 4x100m relays to do handoffs before workout
• 3x200 @ 70% or plyos
• 4x400m handoffs
• weights