121126
Week of Monday, November 26, 2012 Single-Sport: Running Short Interval 4-8 x 200m, 1:00 recovery (Track Night – bring stopwatch) Hold within 2-3 seconds Long Interval4-8 x 400m, recover 1:00 Hold
121119
Week of Monday, November 19, 2012 Thanksgiving week Endurance schedule:Monday: Track Night 6:30pmWednesday: Track Night 5:30pmThursday: No Swim Night for Thanksgiving Single-Sport: Running Short Interval (Track Night)3-7 x 400m, recover 1:00
121111
Week of Monday, November 11, 2012 Single-Sport: Running Short Interval 6-12 x 300m, recover 1:00 Hold within 2-3 seconds Long Interval (Track Night – bring stopwatch) 3-6 x 1200m, 2:00-3:00
121105
Week of Monday, November 5, 2012 Single-Sport: Running Short Interval (Track Night)4-8 x 400m TT, 3:00-4:00 recovery Do as many time trial efforts as desired or until splits fall off
121029
Week of Monday, October 29, 2012 Single-Sport: Running Short Interval 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds Long
121022
Week of Monday, October 22, 2012 Single-Sport: Running Short Interval (Track Night)6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of
121015
Week of Monday, October 15, 2012 Single-Sport: Running Short Interval 4-8 x 400m, rest 1:30 Hold splits within 3-5 seconds Long Interval (Track Night – bring stopwatch) “Tosh” 3 x
121008
Week of Monday, October 8, 2012 Single-Sport: Running Short Interval (Track Night – bring stopwatch) 4-8 x 400m, rest 2:00 Hold splits within 3-5 seconds Long Interval 2-4 x 800m,
121001
Week of Monday, October 1, 2012 Single-Sport: Running Short Interval 3-6 x 400m, rest 2:00 Hold splits within 3-5 seconds Long Interval (Track Night – bring stopwatch) 2-4 x 1000m,
120924
Week of Monday, September 24, 2012 Single-Sport: Running Short Interval (Track Night – bring stopwatch) 6-12 x 200m w/ 90 rest Hold splits within 3-5 seconds Long Interval 3-6 x
