Pure Speed 1500
400 every 4th 25 drill choice- do what you need to in order to engage form. MS: 20x50 as... 8 on 10" rest every 4th all out- still use as warmup. 6 on 15" rest every 3rd all out. 4 on 20" rest every 2nd all out. 2 on 25" rest all all out. Cool down 100 w/d. Pure Speed 2500 400 every 4th 25 drill choice- do what you need to in order to engage form. MS: 40x50 as... 16 on 50 every 4th all out- still use as warmup. 12 on 55 every 3rd all out. 8 on 1’ every 2nd all out. 4 on 1:10 all all out. 100 w/d.Pure Speed 40x50’s 4200
800 every 4th 25 drill choice- do what you need to to engage form.
3 rounds of...
(4x25 variable sprints on 25.
3x100 threshold effort on 1:20.)
MS:
40x50 as...
16 on 45 every 4th all out.
12 on 50 every 3rd all out.
8 on 55 every 2nd all out.
4 on 1' all all out.
100 w/d.