Summer Break: Weeks 1-4 Day1: Lifting & Core Day2: Throwing (Light Weight 15-30 throws), Summer

Med Ball Routine, Lifting & Core Day3: Swimming-400m Increase by 50m/week & Core Day4: Throwing (Light Weight 15-30 throws) & On Grass-8x100m@15/18seconds (Men/Women) 4 min recovery, Lifting & Core Day5: Lifting & Core Summer Break: Weeks 5-8 Day1: Lifting & Core Day2: Throwing (Comp Weight 20-40 throws), Lifting & Core Day3: Swimming-500m Increase by 50m/week & Core Day4: Throwing (Light Weight 20-40 throws) & 6x150m@18/22seconds (Men/Women) 5 min recovery, Lifting & Core Day5: Lifting & Core Summer Break: Weeks 9-12 Day1: Lifting & Core Day2: Throwing (Heavy Weight 15-30 throws), Summer MB Routine x2, Lifting & Core Day3: Swimming-600m Increase by 50m/week & Core Day4: Throwing (Comp Weight 20-40 throws) & 5x2x50m@6/8seconds (Men/Women) Walk back recovery between reps, 3 min recovery between sets, Lifting & Core Day5: Lifting & Core Day6: Throwing (Light Weight 20-40 throws) & Summer Stadium Routine Summer Break: Weeks 13-16 Day1: Lifting & Core Day2: Throwing (Heavy Weight 15-30 throws), Summer MB Routine x3, Lifting & Core Day3: Swimming-700m Increase by 50m/week & Core Day4: Throwing (Comp Weight 20-40 throws), 6x2x40m ALL OUT Walk back recovery between reps, 4 min recovery between sets, Lifting & Core Day5: Lifting & Core Day6: Throwing (Comp Weight 20-40 throws) & Summer Stadium Routine x 3 Shot Put: *Light Weight: #16, #15, #14 for Men and 4k, 3.5k, 3k for Women *Comp Weight: #17, #16, #15 for Men and 4.5k, 4k, 3,5k for Women *Heavy Weight: #18, #17, #16 for Men and 5k, 4.5k, 4k for Women Discus: *Light Weight: 2k, 1.75k for Men and 1k, .75k for Women *Comp Weight: 2.25k, 2k, 1.75k for Men and 1.25k, 1k, .75k for Women *Heavy Weight: 2.5k balls, 2.25k, 2k for Men and 1.5k balls, 1.25k, 1k for Women Hammer: *Light Weight: #16, #14, #12 for Men and 4k, 3.5k, 3k for Women *Comp Weight: #18, #16, #14 for Men and 4.5k, 4k, 3.5k for Women *Heavy Weight: #20, #18, #16 for Men and 5k, 4.5k, 4k for Women

***Every 4th week is Lifting and Testing (OHB & SLJ) Only!!!

Summer MB Routine: #6-4k(W)/4k-5k(M) Seated Russian Twist x 10ea Sit up-Chest Pass x 10 V-Ups x 10 X Chops x 10 Over-Head Slams x 10 Vertical Tosses x 10 Hammer Hip x 10 Squat Jump Chest Pass x 10 Hop Forward OHB x 10 Facing 3 Step (L,R,L) Chest Pass x 10

Summer Stadium Routine: 20 Steps WALK SLOW DOWN! Single Step 1 Foot x 2ea Single Step 2 Feet Hops x 2 Double Step 2 Feet Jumps x 2 Lateral Shuffle 2 Feet 1 Step x 2 Carioca 1 Foot 1 Step x 2ea Single Step Runs x 2 Double Step Runs x 2