Cycle 5 cont …
2.10.11	9.10.11	16.10.11	23.10.11	30.10.11
Warm Up	Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	13 mins easy	15 mins easy	15 mins easy	13 mins easy
to beach
	Steps & ramp	Mixed warm up		Shuttles mixed
	6 x repeats	exercises		Sprint Shuttles
Main set	Main set	Main set	Main set	Main set
"Frolics in the sea"	"Upwardly mobile"	"Joe Vigils	"4s n 2s"	"What - its the Bleep"
		Accelerations"
8 x 400m	6 x 100	100m @ 1mile pace	4 x 400
	2 mins rest	110m @ 1sec more	2 mins rest
	6 x 200	120m @ 2 secmore	8 x 200
	2 mins rest	130m @ 3 secmore
	4 x 400	140m @ 4 secmore
		up to 200m
		200m @ 10 sec more
1.5 min rest	1.5 min rest	Recover by walk back	1.5 min rest
between repeats	between repeats		between repeats
Warm down	Warm down	Warm down	Warm down	Warm down
15mins easy	10mins easy	10mins easy	10mins easy	10mins easy
	Stretch	Stretch	Stretch	Stretch