Pure Speed + Kick 1600

warm up

300 as 100free/25drill/25build free.

4×125 as 25F/50build/25ez back/25F on 4 red line rest.

Main set:

12×50 on 10-15″ rest. Desc 1-3 to sprint, #4-5 all sprint, Desc 6-8 to sprint, #9 sprint, Desc 10-12.

100 overkick hard.

cool down

100 easy.

Pure Speed + Kick 2500

300 as 100free/25drill/25build free.

4×125 as 25F/50build/25ez back/25F on 4 red line rest.

MS:

12×50 on 55-60. Desc 1-3 to sprint, #4-5 all sprint, Desc 6-8 to sprint, #9 sprint, Desc 10-12.

100 overkick hard.

100 easy.

14×50 banjo billy pattern on 55-60. 1Fast, 1Ez, 2F, 1E, 3F, 1E, 4F, 1E.

100 overkick hard.

100 easy.

 

Pure Speed + Kick 4700

900 as 100free/25drill/25build free.

6×125 as 25F/50build/25ez back/25F on 1:50.

50 easy.

MS:

18×50 on 50. Desc 1-3 to sprint, #4-6 all sprint, Desc 7-9 to sprint, sprint, 10-11, Desc 12-14, sprint 15, Desc 16-18.

200 overkick hard.

100 easy.

14×50 banjo billy on 50. 1F, 1E, 2F, 1E, 3F, 1E, 4F, 1E.

200 overkick hard.

100 easy.

10×50 power rack on 50.

200 overkick hard.

100 w/d.