Announcement

author

NO ORGANIZED PRACTICE WILL BE HELD TODAY/ WORKOUT IS INCLUDED IN THIS ANNOUCEMENT

Posted by Kenneth Williams on Jul 01 2019 at 11:44AM PDT

Family,

We will not have an organized practice. We will resume tomorrow Tuesday, July 2, 2019 at Colonial Forge, VA. If you get your athlete out today, please have them do the light workout below. Please stick with this workout, because tomorrow we will resume speed work.

100 Meter Runners Workout
4 X150m @ (G) :29 (B) :27 (6-8) :34

400 Meter Runners Workout
4 X 300m@(G) 1:02 (B) :57 (6-8) 1:15

800 Meter Runners Workout
2 X 500 @ (G) 1:54 (B) 1:47
2 X 350 @ (G) 1:14 (B) 1:09

1-2Mile Runners Workout
2 X 800 @ (G) 3:46 (B) 3:38
2 X 600 @ (G) 2:38 (B) 2:32

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