FS: 4x block starts with 30m fly zone
Varsity: 4x100m relay handoffs
Weight lifting

Speed endurance

Short Sprinters
6x 100m @ 95-100% with a recovery of 6-10 min

Long Sprinters
2-3x (150m @95-100%, rest 30s, 150m @95-100%) w/ 12-15 min recovery (SE-1)
OR
300m, 600m, 300m @90-100% w/ 15-30min recovery (SE-2)

Dynamic warm-up w/ plyos
Relay handoffs
Individual work

100m/200m time trial

4x block starts
Weight lifting (if not competing Saturday)

1. Join Remind
2. Join GroupMe
3. Take athlete survey

Any questions, ask in Group Me