WEEK 12 PRACTICE SCHEDULE (2/12 - 2/14)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it) 

MONDAY  (2/12) 

Distance / Mid-Distance- 15 min jog / Sharpeners - workout based off of Arthur Lydiard's 50/50 workout in which you go hard on the straights and "float" on the turns.  The ideology behind this workout is to help you learn how to open up your stride while keeping your gait pattern at the same level on the straights.  Do not get this workout confused with a fartlek - there isn't a jog on the curve.  It's all based around that turn at the same speed but being tactful enough to open in up and relax through motion while maintaining that speed.

1 x 900 meters / 1 x 600 meters / 1 x 300 meters / 1 x 150 meters -  with this philosophy in mind!  / 15 min jog

Jumpers- Deep Stretching / LJ: Approach work / H: Hurdle warm up then starts to 1st hurdle

Sprinters- Block drills / Blocks & Hand Offs / 3 x 150 accelerations / band stretch in weight room 

Throwers- 15 minute cardio / Ballistics - Rope / Throw 

TUESDAY (2/13) 

Distance / Mid-Distance- 30 min jog (5 min warm up / 1 min tempo followed with 2 min jog  / 5 min cooldown) / dynamics 

Jumpers- H: hurdler warm up  / LJ: approach

Sprinters- *Coach Rafuse not there - Take Day Off or 3 x 150 strides or 20 minutes easy pedal on the bike

Throwers-  15 minute cardio / Throw

WEDNESDAY (2/14) 

D4 STATE CHAMPIONSHIPS