WEEK #12 (end of week beginning 7 day taper)
FEBRUARY 2013
Sun 17th
OFF
Mon 18th
TEMPO
5 x 300m @ 70%
SPECIAL ENDURANCE
4 x 30m Block:
(4.69, 4.65, 4.59, 4.60)
15 min. rest
1 x 80m falling start: (10.84)
20 min. rest
1 x 100m falling start: (13.69)
Wed 20th
TEMPO
7 x 200m @ 70%
Thur 21st
SPECIAL ENDURANCE
4 x 30m, Block start:
(4.50, 4.39, 4.39, 4.36…al PB)
1 x 50m falling start: (7.38, bad start…needs work)
1 x 60m falling start: (8.77, bad start, need to work on)
300m, Standing start: (43.13… another PB)
Fri 22nd
Starting Taper
2 x 10 x 100m @ 70%
Sat 23rd
4 x 30m, Block start @ 95%:
(4.60, 4.52, 4.59, 4.54)
1 x 80m, standing @ 95%: (10.9)
Medicine Ball, 1 set of 15 each, workout #1