Distance Workout: Tuesday, May 7th

Anna:

Here's the workout for today:

• 2-lap warm-up
• Form-drills
• 6 x 100 up-tempo runs
• 18 minutes at 65 - 75% HR max 
• 34 - 39 beats per 15 seconds
• Stretch

Kaitlyn, Ben, and 4x400:

Here's the workout for today:

• 2-lap warm-up:
• 75% speed on the football field from end-zone to end-zone
• Walk the length of the endzone, then repeat the 75% speed on the next sideline
• Do this twice (two total laps)
• This warm-up should be faster than the distance runners' warm-up
• Form-drills
• 6 x Flying 40's
• Jog from endzone to the 40-yard-line, then sprint to the next 40-yard-line, then decelerate to the next endzone
• Do this six total times
• Stretch

SWC Championship

 MEET INFORMATION:

• The meet will be held at:

• Mark Wahlberg Stadium
• 3075 Stoney Ridge Road
• Avon, Ohio 44011
• Running events start at 4:30 p.m.

• All tickets are $5. Tickets can be purchased online or in cash at the gate. QR codes will be available at all entry points for guests to purchase individual tickets online.

• ONLINE TICKETS CAN BE FOUND HERE: https://swcohio.hometownticketing.com/embed/event/17

• Concessions will be available

ATHLETES

FINAL REMINDERS:

• Dress in layers...even though it will be nice you still want to wear t-shirt/long-sleeve t-shirt/hoody for warm-ups & cool-downs

• Bring money for concessions

• Make sure you are warming up properly (2 lap warm-up, drills, and up-tempo runs prior to your race)

• I will print out warm-up/cool-down procedures for this meet

• Cool-down with your teammates after your races

DISTANCE LINE-UP:

GIRLS 4x800 Relay:

• Siefert
• Liller
• Donovan
• Deasy

BOYS 4x800 Relay:

• Fritz
• Gunter
• Mars
• Pilkington

GIRLS 100:

• Warner

GIRLS 1600:

• Liller
• Donovan

BOYS 1600:

• Pilkington
• Fritz

GIRLS 400:

• Warner
• Siefert

BOYS 400:

• Mars
• Garrison

GIRLS 200:

• Warner

GIRLS 800:

• Liller
• Deasy

BOYS 800:

• Fritz
• Gunter

GIRLS 4x400:

• Siefert
• Donovan
• Ford
• Owens

BOYS 4x400:

• Garrison
• Kemer
• Pilkington
• Mars

WARM-UPS & ORDER OF EVENTS

• Warm-Ups begin 2 events prior to your event
• Pay attention to the order of events
• Stay active, no standing around…if you’re still waiting around go through warm-ups again

Warm-Up #1 - First Event	Warm-Up #2 & #3 - 2nd & 3rd Events	Cool-Down After Every Event
1. 2 laps light build-ups      around football field 2. Max 75% speed      end-zone to end-zone (100+ yards) 3. Walk from sideline to      Sideline 4. Form-Drills (20 yards out      and back):     High Knees     Butt Kicks     Frankensteins     Toe Touches     A-March     A-Skip     B-Skip     Cariocas     High Knee Pull-Ups     Lunges     Reverse Lunges     Skip for Height 5. Event-Specific Prep:     Jumps Approaches     Hurdles     Block Work     Exchanges 6. Static Stretches 7. Right before your race:     3 x 20 meters at 90% effort	1. Cool-down on field      after first event 2. 4 x 50M at 75% effort on      field 3. Walk from sideline to      Sideline 4. Form-Drills X 2 (20 yards      out and back):     High Knees     Butt Kicks     A-March     A-Skip     B-Skip     Cariocas     Skip for Height	1. One lap walk around      perimeter of football field 2. Static Stretch 3. Rehydrate & Refuel:     Light snack (granola bar,      fruit, protein bar, etc.) 4. Water (no sports drinks)

ORDER OF EVENTS

4 x 800 Relay

100 Hurdles/110 Hurdles

100 Meters

4 x 200 Relay

1600 Meter

4 x 100 Relay

400 Meter

200 Hurdles

800 Meter

200 Meter

4 x 400 Relay