Friday 7/24/15-30 min warm-up followed by SDS (8) and 1 mile sat goal 5k track pace followed by 2 laps and 12*75m – 2 laps down.  squatters squatted 3*12 reps at 120-130% bw and completed 1 legged hop ups (5 sets of 5 each leg)

Thursday 7/23/15 segmented run – 60 minutes plus 15-20 minutes and 20 x 100m on a 40 s cycle.

Wednesday 7/22/15- A Group boys ran 14.5 miles slow, very very slow, followed by 10*100m, B Group Boys and A ladies ran 12 miles and 10*100 and C Group (b ladies) ran 9-11 miles and 10*100

Tuesday 7/21/15- kids ran between 6-8 miles before running 800m fast/ 800m easy . Squatters squatted 3 sets of 12 x 130% BW

Monday 7/20/15- Brutally hot and humid- pirates jogged for 22 minutes before running….

A Boys- 6.5 miles at 75% followed by a 1250m kicker and 20 strides

B Boys (A Gals)- 5.5 miles at 75% followed by 1250m kicker and 20 strides.

C Boys (B Gals) 5 loops on 1250m course followed by a 1250m kicker and 20 x 100m.