Warm-Up (700 yds)
- 2 x 150 w/ 20s rest
First 50 is 2-beat kick, second 50 is 6-beat kick, third 50 is 6-beat kick descend - 4 x 100 on 1:40
Pre-Set (500 yards)
Continuous Kick Ladder alternating speeds – fast and EZ each distance
2 x 25 + 2 x 50 + 2 x 75 + 2 x 100
Main Set (1600 yards)
- Heart Rate Set – 8 x 200
Heart rate needs to drop to 120 bpm before repeating the distance
Secondary Set (300 yards)
6 x 50 pull on 1:00 – Work on keeping shoulder blades retracted
(Don’t let them slide forward and overextend)
Cool Down (200 yards)
4 x 50 on 1:10 choice
Total: 3300
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