#F3Swift Preblast – Mile prep and Recon

  • When:10/14/14
  • QIC: Bratwurst

#F3Swift Preblast – Mile prep and Recon


Swift will be launching from Community House Middle School (9500 Community House Rd.,Charlotte, NC 28277) for the next two weeks only.  This location is less than 3 miles from the normal meeting place at the Vine.  Park in the bus lot on the track side of the school.  Use the northern entrance.

This week, we’ll be prepping for the 10/21 Mile Time Trial (Preblast http://ift.tt/1yQTqjl) and getting in a workout at the same time.  The workout of the day is the “Eric Liddell” – 200s and 400s at your 1 Mile race pace.  Don’t know the workout – check the inagural Swift preblast at http://f3nation.com/2014/04/21/f3swift-preblast that is complete with Chariots of Fire highlights.

Exact format is rounds of:

  • 200m @ 1 mile pace, recover 200m jog
  • 200m @ 1 mile pace, recover 200m jog
  • 400m @ 1 mile pace, recover 400m jog

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