More Workouts………..

**12-Jan**

Monday 3x200m @ :25.00, :24.50, :24.00 – 5:00 rest – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90%, 4x 3point starts 55m, 55m, 45m, 45m – 2×10 Nuc

Wednesday 200m @ :26-:27 (walk 200m between), 4x100m (last 30m @ 100%) – 2×3 steps – 3×10 (med ball situps, superman, ball touch)

Thursday 4 laps of striders – 4x standing starts 30m – 2×10 Gas

Friday Moving – 10-15 min easy run

Saturday Meet off

**19-Jan**

Monday 2 laps of striders @ 80% – 4x150m @ 17.75, 17.50, 17.25, 17.00 – 7:00 rest – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90%, 4x 3point starts 55m, 40m, 20m, 20m – 2×10 Nuc

Wednesday 4 laps of striders – 2x150m (50m @ 80%, 50m @95% 50m @ 80%) – 5:00 rest – 2×3 steps – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps of striders @ 80% – 3x standing starts 45m, 35m, 25m – 2×10 Gas

Friday Pre-Meet

**Saturday UW-Whitewater Invite at UW-Whitewater**

**26-Jan **

Monday 2 laps of striders @ 80% – 4x150m @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations up to 90% – 3x 3point starts 55m, 40m, 20m – 2×10 Nuc

Wednesday 4 laps of striders – 2x150m (50m @ 80%, 50m @95% 50m @ 80%) – 5:00 rest – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps of striders @ 80% – 3x standing starts 45m, 35m, 25m – 2×10 Gas

Friday Conference for Work

Saturday Conference for Work

**2-Feb**

Monday 3x150m @ 17.50, 17.00, 16.50 – 7:00 rest – 4 way core – 200 ABS of choice

Tuesday 2×100 accelerations to 90% – 2x 3point starts 50m

Wednesday 2 laps of striders @ 80% – 4×30 flys – 4:00 rest – 3×10 (med ball situps, superman, ball touch)

Thursday Pre-Meet

**Friday Warhawk Classic at UW-Whitewater – 55m trials & 200m**

Saturday

**9-Feb**

Monday 2x100m accelerations to 90% – 4x standing starts 50m – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90% – 2x 3point starts 50m – 2×10 Gas

Wednesday 2 laps of striders @ 80% – 4x30m flys – 4:00 rest – 3×10 (med ball situps, superman, ball touch)

Thursday 2x150m accelerations @ 17.75 (work on 200m transition) – 2×10 Gas

Friday Pre-Meet

**Saturday Nike Impact Sports Meet at UW-Platteville – 55m**

**16-Feb**

Monday 2 laps striders @ 80% – 2x30m flys – 4:00 rest – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90% – 2x 3point starts 30m – 2×10 Gas

Wednesday 2x150m accelerations @ 17.75 (work on 200m transition) – 3×10 (med ball situps, superman, ball touch)

Thursday 2x100m accelerations to 90% – 2x 3point starts 30m or Pre-Meet

**Friday Hawk Invitational at UW-Whitewater – 55m**

Saturday Wisconsin Open at University of Wisconsin – 60m

**23-Feb**

Monday Just lift – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90% – 2x 3point starts 30m

Wednesday 2x150m accelerations @ 17.75 (work on 200m transition) – 3×10 (med ball situps, superman, ball touch)

Thursday Seagrave Warmup

Friday Pre-Meet

Saturday

**2-Mar**

Monday 1x300m @ :40 – 7:00 rest, 2x200m @ :25.50, :25.00 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice

Tuesday 1 laps of striders @ 80% – 4x block starts 2x30m & 2x75m – 2×10 Shell

Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps striders @ 80% – 3x block starts 30m or Pre-Meet

**Friday Pre-Meet or Carthage Last Chance Meet at Carthage College or Karl Schlender Invite at UW-Whitewater**

Saturday UW-Whitewater Last Chance Meet at UW-Whitewater

**9-Mar**

Monday 1x300m @ :39 – 7:00 rest, 2x200m @ :24.50, :24.50 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice

Tuesday 1 lap striders @ 80% – 4x block starts 2x30m & 2x75m – 2×10 Nuc

Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps of striders @ 80% – 3x block starts 30m

Friday Pre-Meet

Saturday

**16-Mar**

Monday 3x200m @ :25.00, :24.50, :24.00 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice

Tuesday 1 lap striders @ 80% – 4x block starts 80m, 60m, 40m, 20m – 2×10 Nuc

Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps of striders @ 80% – 4x block starts 20m

Friday Pre-Meet

**Saturday Early Spring Opener at Augustana College**

**23-Mar**

Monday 3x200m @ :24.50, :24.00, :23.50 – 5:00 rest – 1×10 Pedestal – 200 ABS of choice

Tuesday 1 lap striders @ 80% – 4x block starts 80m, 60m, 40m, 20m – 2×10 Nuc

Wednesday 200m @ :26 – 4x100m (middle 25-30m @ 100%) – 2×2 sled pulls or steps – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps of striders @ 80% – 4x block starts 20m – 2×10 Gas

Friday Pre-Meet

**Saturday Viking Olympics at Augustana College**

**30-Mar**

Monday 1 lap striders @ 80% – 4x150m @ :17.75, :17.50, :17.25, :17.00 – 7:00 rest – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90% – 4x block starts 60m, 40m, 20m, 20m – 2×10 Nuc

Wednesday 2 laps striders @ 80% – 2x150m (50m @ 80%, 50m @ 95%, 50m @ 80%) – 5:00 rest – 2×3 steps – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps of striders @ 80% – 4x block starts 20m – 2×10 Gas

Friday Pre-Meet

**Saturday First Chance Invitational at North Central College**

**6-Apr**

Monday 1 lap striders @ 80% – 4x150m @ :17.75, :17.40, :17.05, :16.70 – 7:00 rest – 4 way core – 200 ABS of choice

Tuesday 2x100m accelerations to 90% – 4x block starts 60m, 40m, 20m, 20m – 2×10 Nuc

Wednesday 2 laps striders @ 80% – 2x150m (50m @ 80%, 50m @ 95%, 50m @ 80%) – 5:00 rest – 3×10 (med ball situps, superman, ball touch)

Thursday 2 laps striders @ 80% – 3x block starts 45m, 35m, 25m – 2×10 Gas

Friday Pre-Meet

Saturday