Training Schedule for week starting March 23 2009

Dear all,

Here is the programme for Monday:

Sprinters follow Bryan Ng/Hui Teng/Siti

Warm up: 12 minutes on grass
Stretching
Striding: 4sets
Drills:
High Knees(20), Butt Kick(20) - 4 sets
Skip Claw (12) - 4 sets
Skipping **Alternate legs (12) - 4 sets
Single leg hop (2/2/2/2 each leg) - 2 sets
Bounding (single leg - 5/5) - 2 sets
Striding: 2 sets
Stretching
Rest 8 minutes
Workout:

Sprint on slope outside school. Start from junction. Till traffic lights (Please ask Bryan if unsure) (90% pace)
Jog back slowly
Start again
Total: 5 times

Rest 2minute 30seconds

Repeat: 5 times

Rest 2 minute 20 seconds

Last one: 100%

Rest 8 minutes
Slow jog (cooling down) - 8 minutes
Strengthening:
V-Sit ups - 20
Push ups - 20
Swimming - 50

Total: 4 sets

Squat Jumps: 8
Calf raises: 25 both legs
Total: 4 sets

End of workout

Bryan , Kian How, Lee, Hafiz Omar, Armand, Hui Teng, Asquiha, Huizhen, Bijuan, Fara, Ting Ting, Eberline, Angelo, Jeremy, Vernon, Siti, Runza

Other team members follow Nicholas.