Week of 10/2/17-

Sunday 10/8/17-70 minutes and 10 x 100m

Saturday 10/7/17-Shore Coaches

Friday 10/6/17-pre meet

Thursday 10/5/17– 30 minutes up, 4 x 800m at LT 11×150

Wednesday 10/4/17-same as Monday 10/2/17.  Only difference being Varsity went through their squat routine of 2x 5 of Low bar Squat and 2 x 5 of  front squat.

Tuesday 10/3/17-15 min up, SDS (8) followed by 5k race and 20 minutes followed by 10 x 100 for between 6.5-8 on the day.

Monday 10/2/17-Big 10’s followed by lower leg drills and ..most kids ran 50 min on grass followed bu 10 x 100m on a 45-55 s cycle.  Top   guys ran 7.5 miles on grass followed by 11x150m form drills, top ladies ran 6 miles on grass followed by 11x150m

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