Girls do shorter amount, boys longest
practice at Primrose at 10am Tuesday, Wednesday, Friday for ALL TEAM MEMBERS
Monday - Shake out
Tuesday - 45-60 minute run
Wednesday - 10am bus to Armory - 10-15 min. WU, 6-8 x 300m @ 800m RP, 2 min walk/jog recovery, 3x150, 10-20 min CD
Thursday - 45-75 min run, last 15 min up tempo, abs, mrytle,
Friday -
BOYS: 15min WU & CD, 3x1000m @ 2 mile RP, jog 5 min, 3x600m at 1 mile RP (all 2-3 min recovery).
GIRLS: 10min WU & CD, 3X(600-200) - 600's 2:00-1:58-1:56, 200's 32-34, jog 200m between all.
Saturday - 50-80 min run, strides, mrytle, abs
Sunday - 30-45 min run, strides
Tuesday 2/23 is Eastern States - we are stilling waiting to see if the 4x800's got in.
4xMile at Nationals:
A = Tunas, Licursi, Friedman, Conway
B = Shelby, Sammel, Persic, Rosillo (Zorn)
