December 25 to Jan 1

Monday 12/25 - rest

Tuesday]

10x 30m block starts

5 @87-90%

5 @92-95%

do not exceed this 

Lifting:

A- power clean 75% 3x3

B- step up lunges 3x3ea, light /stretch

C- bulgarian split squat x3, 3 sets ea

D- accumulate 3min plank

complete. very sore after this session. 

[Wednesday]

upper body

stretch

sprint drills

Thurs and Fri, light bike and stretch.  very sore from tuesday workout. 

rochester meet at RIT

Saturday 12-30

prelims 7.63

finals 7.51 (PR) and all american standard. 

Sunday- rest