Thursday March 8, 2012: MaxV
Warm up and drills:
6xflying 30s
Core work
Friday March 9, 2012: Tempo
Warm-up and drills
6x300m
Core work
Saturday March 10: Int Tempo
3x200m: ~23.5 seconds,full recovery
Sunday March 11: Recovery
rock climbing
Monday March 12: travel
Tuesday March 13: Speed Endurance (on the road, my hotel was next to a track).
Warm up and drills
2x80m, 100m, 120m
Core work
Wednesday March 14: Travel and kids’ first meet (not a bad meet despite the Oregon spring madness)
Thursday March 15: Tempo
Warm-up and drills
6x Stadium runs + 100m
Lifting:
Squats: 5×165, 5×205, 5×265
RDL: 5×165, 2x5x205
Pull-ups: 3×6
Push-ups: 3×10
core work