[9000]

9000 on December 15, 2003 at 9:09 pm #8770

as usual all comments welcome and appreciated
week1
mon-block starts 10x10m,5x20m, 5×30
10×3 double leg bound (for distance)
10×5 single leg bound (for distance)
tues- 3 (2 x 200) rest 1 and 6 (200 = 26
wed- 6x 30m, 5 x 20m
thrus- 3 (300, 200) rest 1 and 6 (300=42,200=26)
fri- 20 on 20off 20 on, x 6
6×8 hurdle hops 39"
week2
mon-block starts 10x10m,5x20m, 5×30
10×3 double leg bound (for distance)
10×5 single leg bound (for distance)
tues- 3 (2 x 150) rest 45 and 5
wed- 6x 30m, 5 x 20m
thrus- 2 (400, 200) rest 3 and 7 (400=59.5, 200=26)
fri- 8x 100m rest 6
6 x 40m high rebound skip
week 3
mon-block starts 10x10m,5x20m, 5×30
10×3 double leg bound (for distance)
10×5 single leg bound (for distance)
tues-10 x 200m rest 3 min (200=27.5)
wed- off/ pool
thrus- 2 (2x 300m) rest 2 and 7
fri- 4x120m bound running 5x70m high rebound skip
week 4
mon-block starts 10x10m,5x20m, 5×30
10×3 double leg bound (for distance)
10×5 single leg bound (for distance)
tues- (400,300,200) rest 7 and 5 (400=59.5, 300=42, 200=26)
wed-off/pool
thrus- 6x 300m (300=45) rest 45
fri- 5x 120m full rest
6x 8 hurdle hops 36"

[9000]

9000 on December 15, 2003 at 9:11 pm #24412

first meet jan. 23,
first pentathlon jan 25
nationals march 12