The Spartans from St. Mark's took 1st in the girls 4 x 200 relay. Its important from here on out that you focus on maintaining your speed and technique for as long as possible to avoid a breakdown in sprinting form. So you have three options really: Have some active repeater in the middle. 200m run substitutetexas uil athletic transfer rules 2020texas uil athletic transfer rules 2020 Even worse, Ive seen countless poorly prepared, highly seeded 200m runners run a banger of a semi-final. I read this race method on Latifs blog earlier this year, and now have a masters best time of 24.82. Have athletes re-accelerate to full speed over a distance of about 20m. American Noah Lyles captured bronze with a time of 19.74. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. Running 150m from the 200m start line in training is a good way to practice this. 1. Predicted 2023 Fitness and Wellness Trends- Not Your Usual Trends! STACK has the volleyball drills and workouts you need to take your game to the next level. But if I need access to weights I run from my house to landmarks, that are roughly the 1/2 the distance I need to go, away. Because you cant throw dumbbells or a bar in the air, use about twice the specified ball weight and do the reps as explosively as possible. Paradoxically running is all about the arms. This tempo workout was meant to provide "aerobic conditioning" to "get through the rounds", among other things. 5-7 races) to finally get the race you want. This approach would be for the workouts that use a set number of rounds without a time restriction. @Jared I assume you want the outdoor 300m? The starting point would be 200 meters in about 70-75% speed (21+ 200m sprinter would do them 70-75% or about 28-30 seconds, depending on the conditioning of the athlete). Sprint Training Session 2: 120/100/80/60m x 2 with a walk back and 8 minutes of recovery (maximum velocity). But straining is the kiss of death. Youll find that your drive is shorter as you come into your running stride as you take on the bend. Running a successful bend can be the difference between winning and losing the race. Event Performance Name Home City Performance Location Date; 100m: 12.73: Richard Washington : Inglewood, CA: Chapel Hill, NC: 07/28/91: 200m: 25.83: Rannell Hall . I have done jump rope for a long time, and am fairly good at it (Ive done Thai Boxing since 1994, with 4 years worth of Boxing along side that), but I can get alot out of skipping. 200m run substitute. As an athlete whose primary event was the 200 at the collegiate level Ive developed a certain affinity for running and coaching the event. Berlin, Germany | August 3rd-9th, 1936 Wins 4 Gold Medals in 100m, 200m, 4x100m, and Long Jump Jesse Owen's 100m World Record stood for 20 years. I have found, with a few modifications depending on the athletes running style and physical strength levels, that this is the best way to learn how to run an effective 200 meter dash. (my apologies if you already have! Girls 200m Dash Finals. Here I will explain the different phases of the race and how you should run them. Once you hit the home straight with about 60m to go you will be able to feel your efforts diminishing. As a tweener event, you have to consider a few things. Below is a substitution list for movements where you might find yourself lacking a piece of equipment. The rather exclusive move Pain Split works well in all tiers to defeat the premier special wall, Chansey in UU or Blissey in OU. You don't have to be a member of the club to train there at these times, but you do have to pay an entrance fee - 85p when I trained there, but it might be more now! To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. Anything new should be tried and tested during your training sessions. 200m dash training and 400m dash training should be somewhat similar, but 200m training is shaded toward speed and speed endurance, while 400m training is shaded toward speed endurance and special endurance. Girls 1600m Finals. This week we highlight 200-meter intervals, a drill that increases endurance. Gliding does not mean to slow down or exert less effort. Before I dissect how I break up my macrocycle, let me first explain the simplest way to teach your athletes to run the race. Finally, if you are comfortable and stable upside down, kick up and practice lowering yourself to the floor slowly and under control to build strength. DAREBEE is supported exclusively via, Help develop power through muscle synchronization, Provide a solid foundation to build fitness on. (male <> female | pound <> kilo). 17 comments. The hotel also has a free enclosed car park and a . To be faster in both the 100m and 200m you will need amplify your training with workouts that make you more powerful and explosive. As you know, were working out in very different ways these days sometimes at home, sometimes at the gym, sometimes on the road. Reports that Antonio Conte could be facing the sack at Tottenham are gathering serious pace after a report revealed the club's anger at their FA Cup exit this week. Obviously 200m is way out of range for CAT5e Ethernet. 100m Dash 1500m Racewalk Shot Put (6 lbs.) Signs That Your Running Shoes Need to Be Replaced, Thinking About Purchasing Barefoot Shoes? Note: Specific anaerobic training will help you improve in this phase of the race. It's a fine substitute, but make sure you apply the proper conversions: Run 200m = row 250m Run 400m = row 500m Run 800m = row 1000m Etc. Girls 200m Dash Varsity Section 14 PL NAME YEAR TEAM TIME 7: Mya Shivers: FR: Interlachen: 28.66 46: Laurali Douglass: 8: Oak Hall: 32.65 55: Aniyah Vught: FR: Suwannee: 33.52 61: Adele Zarrinpar: 6: Oak Hall: 34.21 68: Ava Jones: 8: Oak Hall: 35.35 Girls 200m Dash Varsity Section 15 PL NAME YEAR TEAM TIME 5: Arianna Reason . There has to be a conservation of energy somewhere. With the 5:4 logic, you'd run an 800 against a 1000m row. 1. 200 Meter Dash 4 Ways to Run one The 200 Meter dash is a test of speed and endurance that requires an all-out sprint for the race duration. That's 1500m (or 1600m depending on the event), and that is a 1:23/500m pace on the erg. It takes SEVERAL 400m (i.e. What if I only have 3 days a week to train on a 5 day program? Whether you want to become a better infielder, develop your bunt technique or increase pitching power, youll find videos, articles and interviews with some of the games top minds to help you become a better player. If you're not a, http://www.board.crossfit.com/showthread.php?t=25813, http://www.board.crossfit.com/showthread.php?t=72581, substitution: 400m run ~ 500m row ~ ? Use our handy dandy ONLINE CALCULATOR to determine your 1 rep max, 3 rep max or 10 rep max or find a % of your 1 rep max for optimal and safe weight selection in your workouts. No Rower, SkiErg, BikeErg or AirBike? Rowing (meters) vs. Running (meters) vs. BikeErg (meters for men/women) vs. Air Bike (calories for men/women), Running vs. Rowing vs. BikeErg vs. 3. If you prefer to do a set number of repetitions in your workout, then before you start the workout test the number of repetitions you complete of your chosen movement in 1 minute (at a workout pace, not a sprint). According to Harvard Medical School, a 155-lb (70-kg) person doing 30 minutes of burpees burns 298 calories compared to them running at 5.2 mph (8.4 kph), which burns 335 calories. Best at 50 - 100 of them each time we . The row erg (i.e. Pick a less intense sub and/or keep a moderate pace. For even more softball training, check out softball video library. Here is the full 6 week cycle: 6200, 29 seconds, 90 sec recovery Remember that everyone is decelerating. This energy system is short-lived, so focus on being powerful to fire the muscle fibres into action during acceleration. the rower) distance will typically be written as either meters or calories. Assault Bike vs. SkiErg for male/female where specified. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal hosts of modifications for any movement. Girls 4x400m Relay Finals. As with back extensions, there are lots of ways to do glute-ham sit-ups. Blocks: Be sure to set up your starting blocks the same way in competition as you would during training. Time is simple to convert, but to convert meters, see the following. 6 . Sets/Reps: 2-84 200s with extra 30-second rests after each set, Copyright 2023 STACK Powered by Stack Sports. Two years ago, the cost had crept up to $175 million globally. Provided we have picked at least three exercises from each of the above sections we have, by now, got a workout that works our circulatory system and also helps us develop good arm/leg coordination as well as individual arm and leg strength. Run for 200 meters near maximum pace (aim for 35 seconds) Walk for about 17 to 20 seconds, then begin accelerating into next run. They have to run here with maximum speed, but minimum effort. I would keep it 500m row to 400m sprint. Thanks Peter. Substitution 2: Row same distance. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. Equivalent distance/time in swimming is usually 1/4, so 100m. i appreciate the helpful strategies i usually run my 200 all out like its a 100 or 55, but ill try it. Bike Substitution 1: Run 400 for Every 25 Calories Substitution 2: Row 500 for Every 25 Calories, D Ball For Each D Ball Rep Do a Deadlift plus a Hang Clean @ 185/130 lbs, GHD Sit Up Substitution 1: 1 Toes to Bar Per GHD Sit Up Substitution 2: 3 Sit Ups Per GHD Sit Up, Rope Climb 10 Towel Pull Ups Per Rope Climb. A word of caution: Controlling volume addresses the risk of rhabdomyolysis in less-experienced athletes or those returning after time off. Whether the route takes hours or days, crosses counties or countries, Cinder lets you ride your way. Keep focused, maintain your technique and let this carry you across the finish line! The main problem with inexperienced 200 meter runners is the fact they run the race like its the 55, i.e., they try to sprint the whole thing. SIMPLE EIGHT-WEEK WORKOUT SEQUENCE FOR A FAST 10K. I.e. I have mobility issues with my ankle that I broke. Cleanliness. Many movements can take the place of rope climbs. But its a good way to explain it for visual purposes. This will help reduce any energy wastage from unnecessary movements. His insights are highly sought after for building and expanding enterprise go-to-market teams through a "value creation . If youre working out with friends, and want everyone to use the same reps in the workout, then use the average result from each of your test runs. At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. Many other movements will work, such as lying over an exercise ball with your feet hooked under a bench or bar. Yeah I know what you mean there. 400m run is about the same effort to me as 400m of rowing. But once they got into the final, they were spent and faded coming off the turn. CronusFit is a 509(a), Public Charity, falling under IRC Section 501(c)3. If the 2nd 200m is run in 41 Lyles and the rest of the contenders advanced to Saturday's semifinals. A girl running 60 seconds would run a 200m at 34 seconds with 30 seconds' rest. Any suggestions for body weight equivalents. Before you say this is impossible, I realise that this is not what is actually happening here. Economic hotel 55 rooms with all facilities private bathroom and toilets flat tv lcd - free wifi acces - buffet breakfast - free closed parking - located at the entrance of chartres -a11 exit 2town center 2 kms. Get into a position that is comfortable. Explode off the ground as quickly as possible and repeat for the required number of repetitions. Because running offers so many benefits replacing them with other exercises will have to take a more realistic, long-term approach so we dont end up losing half the day, each time, training. That's a surprise that your local athletics club have their own private track - round my way they all train on council-owned tracks. It is run on the straightaway of the track. Run sets focusing on maximising the potential of the glycolytic energy system. Whether you want to become a stronger skater, develop your stick-handling skills, buy better gear or eat healthier, youll find everything you need at STACK.com. Tommie Smith's 11 Concurrent World Records, Applied Sprint Training - Improving Sport Skill Execution, Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes, Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture, Tony Holler's "Feed the Cats" Complete Sprint Training Program, Bud Winter & Arthur Lydiard MP3 [Download only]. Anywhere. Copyright 2013-2022 Daybreak CrossFit || All Rights Reserved || Website Design by Daybreak CrossFit || Pursue Your Better, HELPING OUR MEMBERS PURSUE BETTER SINCE 2013, on BOX LIFE: Run-to-Row-to-Bike-to-Ski Conversions, How to Track Your Progress in the Comments Section, Our current class schedule and reservations instructions can be found, ADVICE, MUSINGS, and UNCONVENTIONAL WISDOM. While Owens won four gold medals in seven days at the Berlin 1936 Olympic Games - a truly momentous feat achieved in the face of genuine adversity - it has, in pure sporting terms, been matched. You can do partial reps, building up to full range of motion; for example, stack a few books up under your head and lower to the books. Relax the face, Relax the hands, Relax the shoulders. Multiple single-unders in no way compensate for the exertion required for double-unders. To build strength, get into any L-sit position you can (tuck sit, L-hang, etc.) It seems like the better option. They're different modalities. Earlier, 17-year-old Erriyon Knighton lowered his U18 record in the 200m by posting the fastest first-round time of 20.04 seconds, beating world champion Noah Lyles in his heat. junio 12, 2022. abc news anchors female philadelphia . This has to be considered from the start of the season. Located in Chartres, close to the A11 highway and the main highways to Orlans and Dreux, the hotel has 42 stylish rooms including 6 interconnecting rooms, 2 familyrooms and 2 disabled access rooms. 200m 0.13 miles 250m 10 cals 400m 0.25 miles 500m 20 cals 600m 0.38 miles 800m 25 cals . Little (or no) equipment needed. Are you sure you need to actually join the club? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Join WODwell to add this WOD to your collections, CrossFit Conversions: Cardio Options & Loads (LB/KG). indoor 300m (& 400m) is a different beast. So acceleration, maximum velocity and speed endurance are at a premium in this race, whereas a pure 400m runner can get away with less skill here. The Cardio Blastprogram also works on a similar principle. If the WOD calls for something like three rounds of 400m run, I substitute in 500m rowing. TheCrossFit Journalalso contains resources to help you adjust the workout to your level. you rolled your ankle during your last 5k and want to ride the bike instead of run a few rounds of 400m). In general, choose a load thats manageable for you or use a percentage of the weight prescribed. An athlete who is concentrating on the 200 will spend 80% of their time in the 100/200 group and 20% of their time in the 200/400 group. Considering that its much more difficult to pace because its not a 200, and definitely not as demanding as a 400. LOGIN to your Triib billing account to change your payment method, get invoices, setup/change your store PIN, sign up for text alerts, and sign into our RSVP system. By the way, no need to bookmark this chart you can always find it in the right sidebar of our daily WOD page and posts under Member Quick Links ==>. Detailed instructions on scaling can be found in theCrossFit Level 1 Training Guideand theCrossFit Journal. Again, the goal is to preserve the stimulus of the original movement. To work our arms and shoulders the same way we would in a 5km run, for example, we need to incorporate several different sets of exercises in our regime. Week #2: 10-12 x 400m. Those are some good alternatives, but I really don't think anything can be called equivalent to a true 400m sprint. Thank you, Copyright 2022 Wodstar | All Rights Reserved | Contact. Girls 4x100 Relay Finals. Routine: You should have a routine that you go through before the start of every race. Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. Phase 4 - 130-140m - 200m: Relax, Relax, Relax. The following are all equivalent for the purposes of substituting one aerobic movement for another: 200m Run 200m Row 500m Bike (Echo, Assault Bike, or Bike Erg) 100 Double Unders 200-300 Single Unders (depending on your ability and time) 200m Ski 60 Jumping Jacks 40 Beast to Alternating Leg Through We are best going for sets of between 20 - 40 at a time and doing at least two to three sets in each session. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. She would then run a 150m at 25.5 seconds. When we commonly think of the sprint events, the 100 meter dash gets all the glory and the 400 meter dash gets all the respect. Chris is a High Growth Sales & Strategy Expert helping companies scale. 200m run substitute old restaurants in lawrence, ma Common rep schemes often equate a certain number of pull-ups plus a certain number of dips with 1 muscle-up. To provide the best experiences, we use technologies like cookies to store and/or access device information. You also need a tactical plan which can differ from race to race depending on which lane you are in. Focus on driving the arms down and back and applying force to the ground like they were starting from a dead stop. Here are some pre-race guidelines. hello i am a 16 year old in Wisconsin running 12.01 for my best 100 and 26.66 for my 200 the thing is i am told by everyone that i run very weird especially with my hands all over the world my coach tells me to relax any advice. 10 yr. ago. Most athletes who will run this event in big meets are going to be 100/200 runners or 200/400 runners in practice. A few common substitutions are described below. Ski Substitution 1: Run same distance. Munich 1972. Andre De Grasse sets Canadian record, will run for Olympic gold in men's 200m final. Reduce volume to something that reflects your recent activity level; the workout should be challenging but not excessive or overwhelming. Paces are shown as metric and imperial, along with target paces for the 1200m interval and 200m recovery. Commission earnings helps support the costs of running this site, which is the #1 Track & Field coaching site on the Internet based on web traffic. you rolled your ankle during your last 5k and want to ride the bike instead of run a few rounds of 400m). It's a balance between power and finesse, so it demands plenty of practice, ability, and technique. Latif Thomas (CSCS, USATF Level II) is the creator of Complete Speed Training for Sprinters. We know your work capacity. The STACK Exercise of the Week will help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. Indeed, he steered them to a top . If you try to go on a track and time yours Matthew Berkus Focus your sight on the point at which you want to run and your body will naturally follow around the bend. When in doubt, consult a credentialed CrossFit trainer. To start, review theCrossFit Level 1 Training Guidefor scaling instructions. Do tuck jumps. Check out STACKs workouts and drills tailored specifically for hockey players. Medium distances (4 types for 3 rounds or the filthy fifty) to substitute 5k runs and even the long distance types (4x distance for each type of six different exercises such as 200m swim, 1 mile rune, 2k row, 200 thrusters, 2 mile bike, 200 KB swings.) This will build up their speed endurance and strength. Sub one or more of these movements in your workout. Push-ups and their many variations help with developing good upper body strength. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. When in doubt, consult a credentialed CrossFit trainer. When substituting aerobic exercises, use comparable time intervals. substitute for 200m run crossfit This book includes more than 375 of the best indoor rowing workouts of all time, designed and organized by skill level, fitness training goals, time and difficulty. Its not possible to all out sprint the 200. Try lying over an exercise ball with feet hooked under a bench or bar. Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. It also provides you options if you are nursing a tweak and would like an alternative movement (e.g. And 50 burpees would take me at least 2-2:30, and 400m takes me about 1min. Click image below to enlarge. At this point, it's essential that you focus your efforts on a good sprinting form. Replace movements you cant do with similar movements that are available to you. Cardio Substitutes The following are all equivalent for the purposes of substituting one aerobic movement for another: These conversion charts will also help when converting meters to calories or movements from one time domain to another: 500m Bike (Echo, Assault Bike, or Bike Erg), Copyright Revival Phase 1 0-40m (or first 5-6 seconds): Go all out, Phase 2 40m 110-120m: (around the end of the 41 exchange zone, depending on skill and strength of the athlete): Float. Once you hit the home straight with about 60m to go you will be able to feel your efforts diminishing. The race requires the use of different energy systems from the 100m. Add a Comment. You need to make sure you get a lot of blood flowing so that oxygen is transported to the active muscles contracting. 207 reviews. It worked for me. Phase 4: Keep Your Technique For The Final 140m-200m. Now however we will need to devote a little more time and do a lot more exercise. I picked a movement. Jordan Ware MCHS TN #2 100m, 200m Champion Apr 10, 2021 Aeneas & Alec Reed 400m, 300mH Champions Apr 10, 2021 Dohnovon Hunt Memphis Central LJ Champion Apr 10, 2021 Mckenzi Hayes Bartlett 100mH,. Week #4: 3M Tempo Run or 5K Race. A fast-ish 500M row takes 1:25-1:30 for a male and will leave most people on the floor gasping for breath. Naturally, running faster than that will burn more calories. Ifcalories, use the secondary chart on the right and convert to bike or run. Cardio Conversions 3. Whether you want to add power to your swing, speed on the basepaths or explosiveness in the outfield, youll need to start with lower body and core workouts designed specifically for baseball players. The Indoor 4x200m is one of the most exciting events in HS Track, the fastest race to ride the rails on an Indoor Track. If you have a rope but can't pull your weight, tie a dumbell or kettlebell to one end and pull . And that is a tough spot for a young athlete to advance in later rounds, let alone win. Fred Kerley won the . Given that rowers, bikes and sometimes even a run course are not always available, we wanted to give you an easier way to convert workouts. double unders. In some situations, athletes gain an edge with prescribed use of safe supplements. Now, mind you, improvements in strength, max speed, speed endurance, etc. Before we even begin we need to break down the benefits we get from running so that we understand what it is we are aiming for when we substitute other forms of exercise. 200m Run* *200m Run or 200m Run Substitute WOD For Time: 20 Strict Pull-ups 400 Meter Run 40 Double Dumbbell Power Cleans 800 Meter Run 40 Double Dumbbell Push Jerks 400 Meter Run 20 Strict Pull-ups For Time: 40 Odd Object Rows 400 Meter Run 40 Odd Object Ground to Shoulder 800 Meter Run 40 Odd Object Shoulder to Overhead 400 Meter Run 2023 CrossFit, LLC. Latest sports news, for all pro sports, college sports, high school sports, and more. 22.37. At this point, its essential that you focus your efforts on a good sprinting form. Cardio Conversions 20. Work on tuck sits (both legs tucked up to your chest), one-leg-extended L-sits (you can alternate legs) or use bands for support (set your parallettes under the pull-up bar and hang the bands from the bar, then put your legs or feet through the band). double unders, tuck jumps? You have to teach athletes they must float during this time no matter what is going on around them. Sumo deadlift high pulls can take the place of a rowing machine. Rows will typically be written as meters, so using the primary chart, simply find the run distance specified in the workout and find the associated row meters or bike calories. For example, if the run is 200 Meters, sprint on the rope for 30 seconds. A good warm-up will facilitate faster muscle contractions and prepare you for training. for men and 35 lb. All that being said, this is how I teach athletes to run the 200. Blocks: Be sure to set up your starting blocks the same way in competition as you would during training. Though it is rare for an athlete to compete seriously in all three sprint events (100m/200m/400m). Learn best practices from athletes who have achieved success and the experts who have helped them. 22.4. Bednarek won silver in a time of 19.68. How many burpees equal a mile varies depending on your vigor. So if you are looking for the scientifically-validated conversions across these varied movement domains, stop reading and head over HERE. This website uses cookies and third party services. Personally I try to do the WODs as prescribed, unless the weather is bad, but I know people who can't run and always sub with a row. This conversion guide is NEW & IMPROVED as weve tweaked the data based on more inputs and observations of our community. The race is short, you dont have time to focus on anyone else. Coaching, Track & Field 200 meters, Latif Thomas. Phase 3 110-120m 130-140m: Re-accelerate. Try to remove a book from the pile every workout or so until you are working from the floor. Keep a tight core, and maintain a comfortable stride. Medicine balls are now widely available, and creative athletes have made their own with relative ease. Very good. DAREBEE is a non-profit free, ad-free and product placement free global fitness resource. 200m run substitute. Strength 2023 / Functional Bodybuilding. Load/Weight Conversions (male <> female | pound <> kilo) Cardio Substitutes No Rower, SkiErg, BikeErg or AirBike? Our current class schedule and reservations instructions can be found HERE. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you. After a few months of training you'll be able to run it much better and lessen the risk of getting injured. Get in position: When the official tells you to take your marks, you should work yourself back into the blocks. This is easily achieved by implementing a longer running series, more sets, or less recovery time during training. Sub one or more of these movements in your workout. You can do this along the ground or you can throw the rope over a bar and hoist the weight to the top. I could be wrong. For example, if you run 400 m in 90 seconds, row, bike, jump rope, run stairs, etc. For more information on Latifs programs, see Complete Speed Training 2 and Complete HS 400 Meter Training. to substitute 10k runs which can average 2 to 3 minutes per round 400m run equivalent. Girls 3200m Run Finals. Most of Rachael's Runners workouts are programmed in meters or time. Perfecting the start is essential as is learning to run at top speed while staying relaxed. Can't you just do any full body exercise for like a minute all out and then stop? Well keep an eye on this data and update as we learn more. Well-rounded programs also include Sports Psychology training. The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user. My 200m athletes will usually train with my 100m athletes. No space to Run? I like to break the race down into phases so that my athletes can get a better understanding of how I want them to run each part. Because a solid 200 meter runner can run the 400 (open and relay) and likely can drop down to the 100, or at least run the backstretch of the 4100 (generally the longest leg of the 400m relay).