WEEK # 2

Monday, Aug. 25 (9:00 a.m.)                                            Intensity - 2

            Meet at high school. Run to Oak & Kirkwood

            25 - 30 min. out & back heading north on bike trail

            3 x hills, 6 X 100 m. (2 easy, 2 medium, 2 hard), Strength Training

---------------------------------------------------------------------------------------------------------------------------------------

Tuesday, Aug. 26 (9:00 a.m.)                                            Intensity – 4

Meet at high school – bus leaves for UW-Parkside 

1.5 – 2 mile warm-up run through Petrified Springs Park

            5 x 800 & 4 x 400

1.5 – 2 mile run cool down through Petrified Springs Park

Swim at Racine Quarry & lunch (arrive back at high school around 1:30 p.m.)

---------------------------------------------------------------------------------------------------------------------------------------

Wednesday, Aug. 27 (8:30 a.m.)                                         Intensity - 2

Meet at High School

            Parkway to Dairy Queen, Hawthorne to bike trail, to Park Ave.,  to College, to 15^th, to Parkway

3 x hills, 6 X 100 m. (2 easy, 2 medium, 2 hard), Strength training

Rocket Cards handed out.

12:15 p.m. – Lunch at OCB

---------------------------------------------------------------------------------------------------------------------------------------

Thursday, Aug. 28 (9:00 a.m.)                                              Intensity - 4

Meet at High School

1.5 – 2 mile warm-up run (alley south to Rawson, to N. Chicago, to Parkway to track)

            6 x (200, 200, 400) on track

1.5 – 2 mile cool down run        

            7:00 p.m. - Parent/Athlete Meeting at Middle School TLC

---------------------------------------------------------------------------------------------------------------------------------------

Friday, Aug. 29  (9:00 a.m.)                                                Intensity - 3

            Meet at high school

15^th to College, to N. Chicago, to Rawson, to 15^th, to Parkway.

            Pool workout –  20 x (30 secs. on, 15 sec. Off)  (Bring your own towel)

---------------------------------------------------------------------------------------------------------------------------------------

Saturday, Aug. 30                                                                  Intensity - 5

            KENOSHA TREMPER INVITATIONAL

            Bus leaves at  - 7:00 a.m.

---------------------------------------------------------------------------------------------------------------------------------------

Sunday, Aug. 31                                                                      Intensity - 1

                3 – 5 mile easy jog or ride bike 12 - 20 miles