Training schedule for 11th March 2009 (Wed)

Dear all,

Training schedule for 11th March 2009 (Wed):

Involved: All National Schools X -Country Participants
Time: 2.45pm. Meet outside office
Venue: Bedok Reservoir

2nd batch: Sprinters
Time: 3.30pm
Venue: SRJC Track
IC: Bryan Ng/Hui Teng
Programme:
Warm up 10 mins on grass
Drills (Stridings X4, High knees 20, Butt kick 20, Skip Claw 12, Skipping 12, Single leg hop, Stridings X2)
Rest 6 mins
3 sets 80m with spikes (90% intensity)
Rest = walk back to start point slowly

Practice 4 X 100m. 2 sets.

Cooling down: 8 mins
Strengthening: 40 crunches, 20 push-ups, 25 calf raises (4 sets)

- Coach