JV MEET AT HAMILTON - TUESDAY 4/28

BUS 2:45

4X800
GOGGINS - S. COOK - KOWIS - BLUE

1600
SIMONS - HUCKE

400
BERO - A. MILLER

800
REYNOLDS - CRONE

3200
WOLFGRAM - SENFLEBEN

4X400
BERO - WAALA - REYNOLDS - CRONE

KM FROSH MEET - THURSDAY APRIL 30TH

BUS 2:45

RED TEAM 4X800
HINZEY - DAWES - ANDERSEN - A.LANGENKAMP

BLUE TEAM 4X800
BEITHERL - STEFFEN - PITKARANTA - A.BUSH

RED TEAM 1600
PIERSON - ROMENTESKO

BLUE TEAM 1600
FALK-MANN - GUNNISON

RED TEAM 400
HINZE - MCGINNIS

BLUE TEAM 400
ORSINI - HAZELWOOD

RED TEAM 800
STICKELMAIER - DAWES

BLUE TEAM 800
ABDEL-MALEK / TURCO

JV MEET @ WAUK. SOUTH - APRIL 30TH

BUS - 2:45

Field Events will begin at 4:15
Running events will begin at 4:45 pm with the 100 Hurdles for Girl’s.


RUNNING EVENTS - 4:45
1600M
M. COOK - JENISON - SATTLER - L. SMITH

800
A. MILLER - K.WOOD - GESCHKE - MORRIS - NOWICKI - PHILLIPS - A. MITCHELL - JANKOWSKI - STANGOHR - CAVALEI - DUVAL - BENBEN

4x400
A. MILLER - NOWICKI - JANKOWSKI

VARSITY MEET @ BADGER - MAY 1ST

BUS - 1:45

4:30 RUNNING EVENTS

4X800
MITCHELL-MCDOWELL-BAUER-ZEMAN

1600
TETKOSKI

400M
MITCHELL - EQUITZ

800
ZEMAN - MCDOWELL

3200
LEVAC - DVORAK - BAUER

RELAY MEET @ ARROWHEAD (SAT, APRIL 25TH)

Order of Events:
10:00 A.M. 6400 Meter Relay
11:30 A.M. 300 Meter High Hurdle Relay (must have 3 hurdlers to score)
ot a shuttle (Hurdlers seeded slowest to fastest in heats)
1600 Meter Medley Relay 200-200-400-800
400 Meter Relay
3200 Meter Relay
800 Meter Relay
Distance Medley Relay 400-800-1200-1600
900 Meter Low Hurdle Relay (must have 3 hurdlers to score)
(Hurdlers seeded slowest to fastest in heats)
1600 Meter Relay


I MAY NEED TO MOVE ATHLETES AROUND THIS WEEK. THIS LINE-UP IS NOT SET IN STONE.


10:00 AM
4X1600 RELAY
VARSITY: TETKOSKI - MCDOWELL - BAUER - LEVAC
JV: WOLFGRAM - SIMONS - HUCKE - DVORAK
1600 MEDLEY
VARSITY: SHOBER - GOULET - BERENDES - ZEMAN (800 METER)
JV: JACKSON - WBER - ZEUTZIUS - BERO (800 METER)

3200 RELAY
VARSITY: MITCHELL - CRONE - REYNOLDS - MCDOWELL
JV: JENISON - NOWICKI - GOGGINS - BLUE

DIST. MED 400-800-1200-1600
VARSITY: SLATER - ZEMAN - BAUER - LEVAC
JV: BERO - COOK - KOWIS - SENFLEBEN

VARSITY MEET - BROOKFIELD EAST (WED, APRIL 22ND)

Brookfield East High School, 3305 N. Lilly Road

4:00pm - Field and Running Events
TICKETS: Adults $4.00 Students $3.00

Arrowhead, Brookfield Central, Brookfield East, DSHA, Germantown, Homestead, Kenosha
Tremper, Kettle Moraine, Menomonee Falls, Muskego, Nicolet, University Lake, Waukesha North & South, Wauwatosa East & West, W A Central & Hale, Whitefish Bay


BUS AT 2:45
START OF EVENT - 4:00

4:00
100 M TRIALS
100 HH TRIALS
200 M TRIALS

3200 RELAY
MITCHEL - EQUITZ - TETKOSKI - MCDOWELL

1600 METER
DVORAK
SENFLEBEN


800 METER
BAUER
ZEMAN

3200 METER
WOLFGRAM

JV @ Harford - Tuesday

TUESDAY @ HARTFORD
Bus @ 2:45
START 4:00

4x800 RELAY
PHILLIPS - GESCHKE - MITCHELL - ANDERSEN
TURCO - C. BUSH - PIERSON - MORRIS
M. LANGENKAMP - DUVAL - STANGOHR - WOOD

1600 METER RUN
JANKOWSKI
ROMENESKO
A. LANGENKAMP

400 METER DASH
ORSINI

800 METER RUN
HINZEY
DAWES
STICKELMAIER
MALEK
CAVALEI
BEITLER
GUNNISON
MILLER
FALK-MANN
STEFFEN
BENBEN
PIKARANTA
A. BUSH

3200 METER RUN
SATTLER
M. COOK

Varsity @ CMH Saturday (4/18) OUTDOOR MEET

Varsity @ CMH - OUTDOOR
Bus at 7:45

9:30 – Field events
LJ L. Duchow - Jubeck
HJ Lammert - Smith
Shot/Disc Pasholk - Doleschy
9:30 100 Dash trials Lammert - Goulet
9:55 100 HH trials Nygren – Fitzsimmons
10:20 200 Dash trials Hyland - Shober
10:45 3200 Relay (fast) Blue – Goggins – Kowis - S. Cook
11:10 100 Dash semis
11:15 100 HH semis
11:25 200 Dash semis
11:35 3200 Relay (slow)
11:50 HH Finals
11:55 100 Dash Finals
12:00 1600 Run Levac - McDowell
12:30 800 Relay Duchow – Nygren – Slater - Uebersohn
1:05 400 Zeman - Smith
1:40 400 Relay Duchow – Jubeck – Slater - Uebersohn
2:05 300 Lows Nygren - Fitzsimmons
2:40 800 Run Equitz - Bauer
3:10 200 Finals
3:15 3200 Run Dvorak - Hucke
3:55 1600 Relay Duchow – Shober – Slater - Zeman

Wednesday (4/15) @ Mem. Falls

Var/JV at Mem. Falls - Wednesday

4:00 start
Bus at 2:45

TJ Ellis – Eberhardt – Kuhl – Setnicar
LJ Ellis – Eberhardt – Kuhl – Jewel - Setnicar
HJ Sanders
PV Shober - Patrick
Shot/Disc Doleschy – Loke – Cole – Restock – Bock - Retzlaff
3200 Relay Hinze – McDowell – Goggins - Sattler
100 HH Equitz – Theriault – Lammert - Smith – Fitzsimmons - Spillius Krueger - Siefert
100 Dash Goulet – Kunkel - Voss – Sanders - Setnicar – Julius – Pilgrim Burdette - Zeutzius
1600 Run Dvorak – Kowis – Pierson - Hucke
800 Relay Shober – Lammert – Ellis - Patrick
800 Relay Voss – Weber – Eberhardt - Kuhl
800 Relay Morrison – McMiller – Theriault - Spillius
400 Dash McDowell – Goggins - Hinze
400 Relay Shober – Lammert – Ellis - Patrick
400 Relay Morrison – McMiller – Jewel - Setnicar
400 Relay Setnicar – Julius – Pilgrim - Zeutzius
400 Relay Goulet – Fitzsimmons – Burdette - Zeutzius
300 LH Equitz – Theriault – Lammert - Smith – Spillius – Krueger - Siefert
800 Run Anderson – Sattler - Morris
200 Dash Goulet – Kunkel – Voss - Kuhl - McMiller – Jewel – Burdette Zeutzius
3200 Run
1600 Relay Ellis – Smith – Weber - Eberhardt

SPRING BREAK WORKOUTS

MONDAY, APRIL 13TH
7/10 MIN WARM-UP RUN
STRETCHING
DRILLS
4 STRIDES
RED/GREEN
5 X 3:30 MIN @ 95% (CLOSE TO MILE PACE)

BLUE/BLACK
4 X 3 MIN @ 95% (CLOSE TO MILE PACE)

7/10 MIN COOL-DOWN RUN
STRETCH
PUSH-UPS
8 MIN ABS
ICE


TUESDAY, APRIL 14TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
5 MILES (45 MINUTES)

BLUE/BLACK
3-4 MILES (30 - 35 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


WEDNESDAY, APRIL 15TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
4 MILES (36 MINUTES)

BLUE/BLACK
3 MILES (27 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


THURSDAY, APRIL 16TH
7/10 MIN WARM-UP RUN
STRETCHING
DRILLS
4 STRIDES
RED/GREEN
1 X 2 MIN @ (MILE PACE) W/ 4 MIN JOG RECOVERY
2 X 1:15 MIN @ (800 PACE) W/ 4 MIN JOG RECOVERY
3 X 45 SEC @ (800 PACE) W/ 3 MIN JOG RECOVERY
4 X 30 SEC (800 PACE) W/ 2 MIN JOG RECOVERY

BLUE/BLACK
1 X 2 MIN @ (MILE PACE) W/ 4 MIN JOG RECOVERY
2 X 1:15 MIN @ (800 PACE) W/ 4 MIN JOG RECOVERY
2 X 45 SEC @ (800 PACE) W/ 3 MIN JOG RECOVERY
3 X 30 SEC (800 PACE) W/ 2 MIN JOG RECOVERY

7/10 MIN COOL-DOWN RUN
STRETCH
PUSH-UPS
8 MIN ABS
ICE


FRIDAY, APRIL 17TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
5 MILES (45 MINUTES)

BLUE/BLACK
3-4 MILES (30 - 35 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


SATURDAY, APRIL 18TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
6 MILES (54 MINUTES)

BLUE/BLACK
4 MILES (36 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE

QUESTIONS - EMAIL ME

The week of 4/06 - 4/11

Monday - Practice AHS
Normal Run

Tuesday - Practice AHS
Pre-meet
or
Workout

Wednesday - Meet @ W.S.
or
Normal Run
Runners in the meet on Wednesday
Levac
Zeman
Bauer
Katie T.
Dvorak
Wolfgram
Senfleben
Mitchell
Crone
Reynolds
Bero
McDowell

Thursday - Practice @ AHS
IN THE POOL FROM 3:00 - 4:15

Friday - done on own, no organized practice at AHS
Red - 5 miles
Green - 4 miles
Blue - 3 miles
Black - 3 miles

Saturday - done on own, no organized practice at AHS
Red - 6 miles
Green - 5 miles
Blue - 4 miles
Black - 4 miles

Spring Break Practice begins 4/13/09 @ AHS - 9:00AM