Special K sprint workout

Update: changes made for the SCU women's team, with more explanations.

Derived from an article I read about the US National Women's Soccer team, the Special K workout builds sprinting stamina. It was modified by Kris for Special K, which is no longer a team. The season this was written for was a shortened season, with coed playing in July and open/women playing in fall. As of this moment, it was the last year a player could play in more than one division in a season.

For reference, a stinker is:

Sprint 50 yards out and back 3 times in a row for a total of
300 yards.  If you are feeling really ambitious, do this in
under 1 minute.  Rest one and a half minutes afterwards.

A stinkette is:

Sprint 25 yards out and back 6 times in a row for a total of 300
yards.  If you are feeling really ambitious, do this in under
1 minute 5 seconds.  Rest one and a half minutes afterwards.

And a suicide is:

Run 5 yards out and back then increase to running 10, 15,
20, and 25 yards out and back.  Rest 25 seconds afterwards.

That said, the workout is:

Ultimate Workouts  4/3/00 - 7/6/00

4/3/00 Monday
   7x20, 5x40, 3x50, 3x90

4/6/00 Thursday
   1 stinker, 2 stinkettes, 3 suicides


4/10/00 Monday
   7x20, 5x40, 3x50, 3x90

4/13/00 Thursday
   1 stinker, 2 stinkettes, 3 suicides


4/17/00 Monday
   7x20, 5x40, 4x50, 4x90

4/20/00 Thursday
   1 stinker, 2 stinkettes, 4 suicides


4/24/00 Monday
   8x20, 6x40, 4x50, 4x90

4/27/00 Thursday
   1 stinker, 2 stinkettes, 4 suicides


5/1/00 Monday
   8x20, 6x40, 4x50, 4x90

5/4/00 Thursday
   1 stinker, 2 stinkettes, 4 suicides


5/8/00 Monday
   8x20, 6x40, 4x50, 4x90

5/11/00 Thursday
   1 stinker, 3 stinkettes, 5 suicides


5/15/00 Monday
   9x20, 7x40, 5x50, 5x90

5/18/00 Thursday
   1 stinker, 3 stinkettes, 5 suicides


5/22/00 Monday
   9x20, 7x40, 5x50, 5x90

5/25/00 Thursday
   1 stinker, 3 stinkettes, 5 suicides


5/29/00 Monday
   10x20, 8x40, 5x50, 5x90

6/1/00 Thursday
   1.5 stinkers, 3 stinkettes, 5 suicides


6/5/00 Monday
   10x20, 8x40, 6x50, 6x90

6/8/00 Thursday
   1.5 stinkers, 3 stinkettes, 5 suicides


6/12/00 Monday
   12x20, 8x40, 6x50, 6x90

6/15/00 Thursday
   1.5 stinkers, 3 stinkettes, 6 suicides


6/19/00 Monday
   14x20, 9x40, 7x50, 7x90

6/22/00 Thursday
   2 stinkers, 4 stinkettes, 6 suicides


6/26/00 Monday
   14x20, 9x40, 7x50, 7x90

6/29/00 Thursday
   2 stinkers, 4 stinkettes, 7 suicides


7/3/00 Monday
   16x20, 10x40, 8x50, 8x90

7/6/00 Thursday
   2 stinkers, 4 stinkettes, 7 suicides

I believe it is worth noting that although we do these various "workouts" on different days, the US National World Soccer team did both the weekly workouts on the same day. They are some amazing athletes, those women.