Multiple Teams · This week in SW Track & Field 3/25


Hey Lakers,

This week we are kicking off the third week of the season and as the weather and sun is being great, we’re designing workouts to be outside daily so please make sure you bring clothes for both outdoor workouts each day. Track athletes should be in sweats even up to 70 degrees to start a workout so keep that in mind. Core and weights will also take place indoors towards the end of practice each day so have indoor clothes as well.

Again, while these posts are always available on the team page if you want alerts sent to your email make sure you do that for all emails you desire ALERT SIGN UP HERE (don’t worry about if you don’t know if you will be on Varsity of JV all sites will receive the same information)

Events this week:

-St Thomas Indoor Meet:

This week Wednesday we kick off the meet season for year with an indoor meet at St Thomas.  This is our only indoor meet this season, we hoped to get others on the schedule but it didn’t work out. Due to this we are still creating a lineup hoping to include everyone at the high school level. (Middle school you will have practice at SW). Meet lineup will be announced tomorrow evening so keep an eye out.

Parents if you’d like to join and watch, the meet itself starts at 5:30. Athletes we will be leaving SW at 3:15 meeting in Beards Circle (by Door 15). We are hoping to return to SW around 8:30/9pm.

-Season Opening Meeting Recap:

If you missed team expectation and pre-season meeting, don’t worry we have created a page that so get all the info you need on the Pre-Season Meeting page HERE.  It has all the information you need about athlete expectations, team philosophies, how to letter, meet and practice schedules etc.

 

Practice Schedule:

This week field events will continue to teach technique to be ready for the meet, running workouts and events are going to prepare athletes for the meet as well. Be prepared to get outside and run! It’s still not  that warm so make sure you bring pants, long sleeves,  maybe even a hat and gloves.

Distance runners will keep the intensity at a moderate level and boost volume.  Sprinters and Field events will have hard workouts as well with emphasis on improving technique for the field events.

 

Monday

3:15        Attendance

3:30        Team warm-up (walk/jog 4 laps around the track with dynamic movements)

4:00        Event-specific training

5:30        Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location Coach
D/MD -1×1600 at tempo (1’ rest)

-2×800 at 5k RP (2’ r)

-3×400 at mile RP (3’ r)

-4×200 fast and relaxed (2’ r)

-Cool down 1 mile

-Strength a la Ronnie

*Mileage goal: 4-6

Track then weight room Gelle, Ronnie, Jaime
S/J/H  

BRING SPIKES!

-3 x 100 Strides

-3 x 100 Flys

-50, 50, 100, 150 (1’ rest) (3’ between sets)  5 – 7 sets

-Field Events Technique

-Hurdle Mobility Cool Down

-Core, strength focus.

Track and Core in Building Brink, Gerhardt, Jenn, Ray
Throws  

-Weights

-Technique

Josh
MS  

2×400 at mile RP (3’ r)

3×200 fast and relaxed (2’ r)

4×100 (1′ r)

Glewwe

 

Tuesday

3:15        Attendance

3:30        Event specific warm-up

4:00        Event-specific training

5:30        Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location and time Coach
D/MD Pre-Meet:

-WU to Bandshell and back

-Skipping/plyo drills

-4x100m strides

-In spikes: 4×40, 4×150 “go-homes”

-Hand-offs

-10 minute jog

-Hurdle mobility

*Mileage goal: 4-6

Track/Lakes Gelle, Ronnie, Jaime
S/J/H  

Pre-Meet:

-5×100 Strides

-5×100 Flys

-Relay Hand-offs

-Block Starts

-Field Events meet day warm ups, prep, steps etc.

-Stretching focused core

Track Brink, Gerhardt, Jenn, Ray
Throws  

Pre-Meet:

-Light Weights

-Technique for shot and disc

Josh
MS  

2 x 100 Strides

-2 x 100 Flys

-50, 50, 100, 150 (1’ rest) (3’ between sets)  4 sets

Glewwe

 

Wednesday – High School Meet at UST (Bus leaves @3:15)

MS Practice @ SW 4:30-5:45 Practice @ SW 4:30-5:45

Field Events

.

Glewwe

 

Thursday

3:15        Attendance

3:30        Event specific warm-up

4:00        Event-specific training

5:30        Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location and time Coach
D/MD -Jogging warm-up 4 laps w/ dynamic movements

-Crazy 8s – up to 8x800s w/ 1’ rest (gradually getting faster each interval)

-Strength a la Ronnie

*Mileage goal: 4-5

Track and weight room Gelle, Ronnie, Jaime
S/J/H  

-Warm-up with distance

-Hills in front of the school

-Weight Circuit w/ Robbie

Track, Weight Room/Wrestling Room Brink, Gerhardt, Jenn, Ray
Throws  

Weights and Strength

Josh
MS -Warm Up-Hills in front of school

-Potential Mock Meet for MS

Glewwe

 

Friday

NO PRACTICE- Spring Break Workouts will be posted here to be done daily on own by athletes.

 

Here’s to another great week! Let’s make sure to stay on top of our time management with the end of Q3 projects and tests. Visualize your best daily and let’s get some times on the board this week with the meet and start seeing how to better ourselves from there.

-The Coaches