Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Acceleration day. Blocks Starts: 4x25m + 4x50m.
Distance: HS - out and back runs: 10 min warm up, 2 x 5 mins out at tempo pace then turn around and immediately run back covering same distance in a faster time, 1-2 min recovery between, finish with 4 x strides, 10 min cooldown. MS Pre-Meet: 20-25 mins easy + 4 strides
Event specific for MS
- Hurdles
- Field Events
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Middle School Meet @ Park High School
Dismissed from class @ 2:25 PM
Bus leaves MSA @ 2:40 PM
Meet starts @ 3:45 PM
Estimated return to MSA @ 7 PM
High School practice @ MSA 4:15-6 PM -- we'll go over to Lake Middle School
Attendance
Announcements
Warm up drills
Workout
Sprints: HS-10x30 seconds fast with 90 second walk.
Distance: Easy 30-40 min run or 20-25 mins easy + extra time for Field event work
Event specific time!
- Hurdles
- Field events
Core/Strength
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Active Recovery. Sprint drills and technical work.
Distance: Pre-meet 30 min easy+ 4 strides
Event specific time!
- Hurdles
- Field events
Core & strength
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Spartan Invite @ ISM
Dismissed from class @ 2 PM
Bus leaves MSA @ 2:15 PM
Meet starts @ 3:30 PM
Estimated return to MSA @ 8 PM
No practice for those not competing!
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Practice @ MSA 4:15-6 PM
Attendance
Announcements
Warm up drills
Workout
Sprints: Active Recovery. Sprint drills and technical work.
Distance: Pre-meet 20 mins easy + 4 advanced strides + 10 min cooldown
Event specific time!
- Hurdles
- Field events
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St. Croix Prep Invite
No bus!
Meet starts at 9 AM
Please arrive by 8:15 AM
No practice for those not competing
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