Sprint Free 2
Youth - Sprint Freestyle
Author: Set_Writer

02/21/2019

Yards Rounds Sets
1200 1 X {
1 X 300 Warm-Up (Choice) 60%
2 X 150 Warm-Up (Choice) KDS 2:45 60%
3 X 100 Warm-Up (Choice) Descend 1-3 1:30 70%
4 X 75 Pull (Choice) Build 1,3 Breakout 2,4 1:15 70%
2600 2 X {
2 X 200 Sprint (Freestyle) R1-Build each 50 R2-Neg Split 2:20 2:30 2:40 80%
4 X 100 Sprint (Freestyle) Best Average 1:10 1:15 1:20 90%
8 X 50 Sprint (Freestyle) Hold within 5 sec from best :45 :50 :55 90%
1 X 100 Choice (Choice) Recovery 3:00 60%
1400 1 X {
2 X 50 Pull (Choice) Ladder Set :10r (Quicker Speed, Quicker to warm down) 80%
2 X 100 Pull (Choice) 80%
1 X 200 Pull (Choice) 80%
1 X 400 Pull (Choice) 80%
1 X 200 Pull (Choice) 80%
2 X 100 Pull (Choice) 80%
2 X 50 Pull (Choice) 80%
300 1 X {
1 X 300 Warm-Down (Choice) 50%
Total Yards: 5500
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.