Alternate Spring Break Workout: SPRINTERS

If you are out of town or have family commitments, you MUST get a workout in! The following workouts are for sprinters who will NOT be able to attend practice over Spring Break. Don't let all your hard work go to waste by allowing yourself to get out of shape. When we return from Spring Break, we're focusing on speed--you need to be ready! Preserve what you've built so far this season!

If you can't get to a track, try to simulate something very similar to these workouts wherever you are (road run, trail run, beach run, treadmill...then estimate your distances provided below). If you can't get a workout in because of your schedule, substitute your rest day with a previous/future workout listed.

Friday, April 2nd

• Dynamic Warm-up
• Form Drills
• 4 x 400 meters (Jog, Stride-out, Sprint, Walk)
• 8 x 50 yard Reverse Accelerations (sprint 50 yards, then decelerate the following 50 yards)
• Stretch

Saturday, April 3rd

• Dynamic Warm-up
• Form Drills
• 6 x 100 yard Stride-Outs (75% max speed, concentrate on form and relax your muscles)
• Stretch

Sunday, April 4th

Rest!

Monday, April 5th

• Dynamic Warm-up
• Form Drills
• 2 x 150 meters (90% capacity with 60 second recovery between sets)
• 3 x 200 meters (#1 at 30 seconds, #2 at 28 seconds, #3 SPRINT...90 second recovery between sets)
• Stretch

Tuesday, April 6th

• Dynamic Warm-up
• Form Drills
• 10 x Accelerations (build up first 50 yards, sprint next 50 yards)
• Stretch

 Wednesday, April 7th

     If you can't attend the meet, do the following workout:

• Dynamic Warm-up
• Form Drills
• 2 x Canadians

        This is what one 'Canadian' is:
        1 x 150 meter at 75-85% speed
        6 x 60 meter at 90-95% speed
        1 x 150 meter at 75-85% speed
        10 minute rest (stretch)

• Stretch

Thursday, April 8th

• Dynamic Warm-up
• Form Drills
• 10 x Back-Forth

         Go sideline-to-sideline, or about 40 total meters. Down-back is a set; 75% speed

• Stretch

Friday, April 9th

• Dynamic Warm-up
• Form Drills
• 6 x 150 meters (90% capacity with 60 second recovery between sets)
• Stretch

Saturday, April 10th

• Dynamic Warm-up
• Form Drills
• 4 x 400 meters (Jog, Stride-out, Sprint, Walk)
• 8 x 50 yard Reverse Accelerations (sprint 50 yards, then decelerate the following 50 yards)
• Stretch

Sunday, April 11th

Rest!