The Speed Demon

Want to go hard and push yourself? This set focuses on speed! A long warm up makes sure you are raring to go. This set really focuses on working 1:1 to make sure you can do repeats with enough rest to keep your technique. 

Warm up:

  • 400m easy 
  • 4 x 100m 70%
  • 4 x 50m build to MAX

2 x: 

  • 2 x 100m (25m hard; 25m easy) 20 sec rest
  • 4 x 50m (25m build; 12.5m max; 12.5m easy). 20 sec rest.
  • 8 x 25m MAX. 20 sec rest

Total: 2.2km 

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