1st lap jog the turns, stride the straights (elongated strides)
2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)
speed intervals
10 second jog, 10 second sprint: 2 minutes total time
3 minutes
10 second jog, 10 second sprint: 2 minutes total time
4 minutes
sprints:
4 minutes
sprints:
6x20 w/30 seconds in between; 2 minutes
5x40 w/45 seconds; 3 minutes
4x60 w/45 seconds; 4 minutes
2x80 w/60 seconds; 4 minutes
1x100
9/27: Last week's D5 plyo workout with Segool. Throwing.
ReplyDelete9/28: Last week's D5 sprint workout with Segool. Throwing.
10/4: Hill workout. 12x125m uphill sprints in Central Park. Walk back downhill for rest between each sprint.
10/5: Agility ladder and throwing with Segool.
10/3 off
ReplyDelete10/4 Throwing
10/5 track workout
10/6 lifting upper body
10/7 off
10/8-10/9 regionals
oops. flip 10/4 and 10/6. in case the IRS comes to audit my workouts.
ReplyDelete