Flight 919 - Summer Workout Sessions

Flight 919

Week Four

Sunday June 7th

Wednesday June 10th

6:30 Jumpers - Takeoff Drills

7:00 Sprinters- Ladder Work

Short Sprint -

40, 60, 80, 100, 120, 100, 80, 60, 40 @ 90-100% Walkback Recovery x2

Long Sprint-

100, 200, 300, 400, 300, 200, 100 @90-100 % 3 Minute Recovery x1

On Your Own

Short Sprinters

Session 1

2x120 @ 90 (3 Min Rest)
3x80@ fast/relaxed pace
2x60M Fly (20M build up, 40M Max Velo)

Session 2

150@75, Recovery Walk 100M

100M @ 75%

3 Min Recovery

Repeat

Long Sprinters

Session 1

2x300 @ Goal 400M Pace +2 Seconds - 6-7 rest between.

2x150 @90 - 3 Min Between

2x60 - at Stride

Session 2

300M @ 75 - 90 Second Recovery

200M @75 - 90 Second Recovery

100M @ Stride 4 Minute between sets

2x80M @ Stride

Week Five - NATIONALS WEEK

Sunday June 14th

Wednesday June 17th

Adidas Friday June 19th

4:45- Girls Swedish Medley (Tentative)

5:00- Boys Swedish Medley (Tentative)

Adidas Saturday June 20th

8:00- Triple Jump - (RG, AT)

8:30- Girls 4x100M (AT*, TBD)

9:15- Boys 4x100M (TBD- Maybe 2 Teams)

Adidas Sunday June 21st

8:00- Long Jump- (RG, CO, DD, NB)

2:25- 4x100 Finals

WEEK 6

Wednesday June 24th-

Week 7

Sunday June 28th BREAK

Wednesday July 1st

Week 8

Wednesday July 8th

Week 9

Sunday July 12th

Wednesday July 15th

Week 10

Sunday July 19th

Wednesday July 22nd

Friday July 24th - Blunt Day 1

Saturday July 25th- Blunt Day 2

Sunday July 26th- Blunt Day 3

Week 11

Wednesday July 29th

Sunday August 2nd

Blue/Yellow Classic

WEEK TWO

Wednesday May 27th-

Knee Pulls

Quad Stretch

Leg Swings

Open Gates Front and Back

Side Lunges

March

A Skip

B Skip

High Knees

Straight Leg Bounds - Power

Straight Leg Bounds - Speed

Broken 350 x 3

250 - B 32 Seconds G 37 Seconds

100 B Sub 12.2 G Sub 13.7

Focus is Relaxing Body, having good knee drive and foot strike

ON YOUR OWN WORKOUTS

100 and 200 Workouts

Day 1 Main Set (20–25 min)
Set A

3 × 150m @ 90–95%
Walk 150m + 2 min recovery

Set B

3 × 80m fast but relaxed @ 95%
Full walk-back recovery

Finisher

2 × 40m starts (smooth acceleration)

Day 2 Main Set
Tempo Circuit

8 × 200m @ ~70%
60 sec rest between reps

(Should feel controlled — able to speak in short sentences)

Optional Finish

4 × 60m relaxed strides @ 75–80%

Cooldown
5 min easy jog/stretch

400 Workout

Day 1 - Main Set
Set A

2 × 300m @ goal 400 pace effort (90–95%)
6 min recovery

Set B

3 × 120m fast and controlled
2–3 min rest

Cooldown
Easy jog + stretch

Keep in Mind-
“Attack the first 200, stay tall when tired.”

Day 2- Main Set
Choose one:

Option A (Track Available)

6 × 300m @ ~70–75%
90 sec recovery

Option B (Road/Park Available)

10 × 1 min hard / 1 min easy jog

Finish

4 × 60m strides

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