Pure Speed 1600
Warm Up 600 as 75free/50drill/25kick x4. Main Set: 14x25 banjo billy style on 15" rest. Up to 4 fasts/1ez. 200 as 50ez/100overkick/50ez. 20" rest. 14x25 banjo billy on 15" rest. Cool Down 100 ** BB style= 1F/1E, 2F/1E, 3F/1E, 4F/1E.Pure Speed 2500
600 as 75free/50drill/25kick x4. MS: 14x25 banjo billy style on 30"fast/40"ez. Up to 4 fasts/1ez. 200 as 50ez/100overkick/50ez. 20"rest. 14x50 banjo billy on 1'fast/1:10ez. 200 as 50ez/100 kick fast with board/50ez. 14x25 BB on 30”fast/40"ez, up to 4F/1E. 100 w/d ** BB style= 1F/1E, 2F/1E, 3F/1E, 4F/1E.Pure Speed + Kick 4850
800 every 4th 50 as25kick/25drill.
8x100 odds 25F/25E, evens 50build/25ezbk/25F on 1:25.
MS:
20x25 banjo billy style (see below) on 20"fast interval/40"ez interval. Up to 5 fasts/1ez.
200 as 50ez/100overkick/50ez. 20"rest.
20x50 banjo billy on 50"fast/1'ez.
200 as 50ez/100 kick fast with board/50ez.
14x25 BB on 20fast/30" ez, up to 4F/1E.
200 as 50ez/100overkick/50ez. 20"rest.
14x50 BB on 45"fast/1' ez, up to 4F/1E.
100 w/d
** BB style= 1Fast/1Ez, 2F/1E, 3F/1E, 4F/1E, 5F/1E.